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Over 40 and lifting

by Parka

Program Description

Over 40 workout

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 17, 2026 05:00
  • Last Edited
    Mar 17, 2026 05:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
12%
Upper Back
9.4%
Chest
8.6%
Hamstrings
8.6%
Biceps
7.7%
Glutes
6.9%
Lats
6.9%
Abs
6%
Quadriceps
5.2%
Middle Delts
5.2%
Lower Back
3.4%
Rear Delts
2.6%
Calves
2.1%
Forearms
1.7%
Abductors
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Bench Press (Dumbbell)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
1
12 reps
12 reps
-
-
5
Hammer Curl (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Press
4
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Hyperextension
4
-
6
Lying Leg Raise
4
-
7
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
6
Overhead Extension (EZ Bar)
4
12 reps
-
7
Dip (Bodyweight)
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hyperextension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
6
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
-
-
-
-