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After 40 Upper Lower

by Bhavin S.

Program Description

Unlock your strength with the After 40 Upper Lower program, a dynamic 8-week training plan designed specifically for those over 40. Committing to six days a week, this program balances upper and lower body workouts, ensuring comprehensive muscle engagement and recovery. Tailored to enhance strength, mobility, and endurance, you'll build a solid foundation while minimizing injury risk. Embrace the challenge and transform your fitness journey today!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 15, 2025 06:15
  • Last Edited
    Nov 15, 2025 06:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Biceps
12.6%
Quadriceps
12.6%
Upper Back
10.3%
Hamstrings
8.1%
Lats
8.1%
Glutes
6.3%
Front Delts
6.3%
Abs
5.4%
Middle Delts
5.4%
Chest
4.5%
Forearms
2.7%
Lower Back
1.8%
Cardio
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Wide Grip Lat Pulldown
3
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
8-10 reps
-
1B
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2A
Bent Over Row (Dumbbell)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Tricep Kickback
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Plank
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
1B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
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-
-
4B
Tricep Kickback
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 5
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 6
1
Cardio
1 Set
30 mins
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