Not Done Yet: Powerbuilding in your 40's

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.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Wide Grip Pull-Up

Dumbbell Row

Dip (Bodyweight)

Hammer Curl

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Hamstring Curl

Seated Calf Raise

Leg Raise (Captain's Chair)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Face Pull

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Plank

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