Built in 40

The purpose of this program is to build strength and improve muscle balance through a structured 5-day training split. Each session is designed to last approximately 60 minutes, beginning with a 10-minute walk to warm up and ending with a 10-minute walk to support recovery. The strength portion focuses on efficient, well-structured lifts that promote consistent progress, proper recovery, and sustainable training habits without unnecessary complexity.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walk

Squat (Barbell)

Front Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Seated Calf Raise

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Lat Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Face Pull

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Lying Leg Curl

Glute Kickback

Back Extension (Weighted)

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Abs Crunch (Machine)

Hanging Knee Raise

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