Program Description
This is an efficient power building routine built with lifters in their 40's. This is based on a 4-day schedule for approximately 1 hour per session. The goal is to have a balanced routine while focusing on lifting heavy weight. This program balances, strength and hypertrophy, focusing on the squat, bench, and deadlift exercises, with additional accessory work.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 14, 2024 06:03
- Last EditedJun 18, 2025 12:04

Summary
Unlock your strength and redefine your limits with "Not Done Yet: Powerbuilding in your 40's," a 12-week program designed for those ready to embrace their fitness journey. Committing to four days a week, you'll blend powerlifting and bodybuilding techniques to build muscle and enhance strength. Each session incorporates compound lifts like the bench press and squats, alongside accessory movements to target all major muscle groups. Whether you're a seasoned lifter or returning to the gym, this program is tailored to help you achieve impressive results while prioritizing longevity in your training.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)3 Sets
6-8 Reps
-
3
Wide Grip Pull-Up4 Sets
6-8 Reps
-
4
Dumbbell Row3 Sets
8-10 Reps
-
5
Dip (Bodyweight)3 Sets
8-10 Reps
-
6
Hammer Curl3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)4 Sets
4-6 Reps
-
2
Deadlift (Barbell)3 Sets
4-6 Reps
-
3
Leg Press3 Sets
8-10 Reps
-
4
Hamstring Curl3 Sets
10-12 Reps
-
5
Seated Calf Raise3 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
3
Lat Pulldown4 Sets
10-12 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Face Pull3 Sets
15-20 Reps
-
Day 4
1
Front Squat (Barbell)4 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
-
3
Lunge (Dumbbell)3 Sets
12-15 Reps
-
4
Seated Calf Raise4 Sets
15-20 Reps
-
5
Plank3 Sets
1-2 Reps
-