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BoostcampPNG

Over 50; fullbody / 2 days a week

by Stefan R.

Program Description

A balanced training program, with two days of full-body training per week, for adults over 50 who need more recovery time after training

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 10, 2025 09:26
  • Last Edited
    Sep 17, 2025 06:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
10.8%
Lats
10.1%
Chest
9.4%
Glutes
8.6%
Upper Back
8.6%
Quadriceps
7.2%
Middle Delts
7.2%
Biceps
6.5%
Abs
5.8%
Lower Back
5.8%
Hamstrings
4.3%
Adductors
0.7%
Rear Delts
0.7%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
4-6 reps
-
3
Chin-Up (Assisted)
3
4-6 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
4-6 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
2
Incline Chest Press (Machine)
3 Sets
4-6 Reps
-
3
Chin-Up (Assisted)
3 Sets
4-6 Reps
-
4
Lat Pulldown
3 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
6
Seated Dip (Machine)
3 Sets
6-10 Reps
-
7
Cable Crunch
3 Sets
10-15 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
4-6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
-
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
Back Extension (Weighted)
3 Sets
10-15 Reps
-