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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 24, 2025 04:21

Summary

Designed specifically for those over 50, this 18-week full-body program emphasizes strength and stability with just two workouts per week. Each session incorporates essential compound movements like squats, presses, and rows, ensuring a balanced approach to muscle development. You'll engage in double progression, allowing you to steadily increase your reps and weights for continuous improvement. Equip yourself with the confidence and strength to tackle daily activities with ease!
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
-