Program Description
**Mid 50’s Workout Program** Embark on a transformative 12-week journey designed specifically for those in their mid-50s, focusing on muscle sculpting and strength. This program features 48 sessions, each lasting approximately 60 minutes, utilizing a full gym setup to maximize your results. You'll engage in a variety of compound and isolation exercises, including barbell squats, leg presses, and chest-supported rows, ensuring a balanced approach to strength training. Get ready to build lean muscle, enhance your physique, and boost your overall fitness with this dedicated regimen!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 28, 2025 10:01
- Last EditedDec 28, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Hamstrings
12.3%
Glutes
11.5%
Triceps
10%
Upper Back
8.9%
Front Delts
7.2%
Biceps
6.8%
Lats
6.1%
Middle Delts
4.9%
Chest
4.2%
Calves
3.7%
Abs
3.1%
Adductors
2.1%
Lower Back
2.1%
Rear Delts
1.9%
Forearms
1.9%
Abductors
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
9 reps
-
2
Chest Press (Machine)
3
9 reps
-
3
Shoulder Press (Machine)
3
9 reps
-
4
Lateral Raise (Cable)
3
13 reps
-
5
Tricep Pushdown (Cable)
3
13 reps
-
6
Overhead Tricep Extension (Cable)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Overhead Tricep Extension (Cable)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
9 reps
-
2
Chest Press (Machine)
2
9 reps
-
3
Shoulder Press (Machine)
2
9 reps
-
4
Lateral Raise (Cable)
2
13 reps
-
5
Tricep Pushdown (Cable)
2
13 reps
-
6
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
-
2
Chest Press (Machine)
4
5 reps
-
3
Shoulder Press (Machine)
4
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Press (Machine)
4
6 reps
-
3
Shoulder Press (Machine)
4
6 reps
-
4
Lateral Raise (Cable)
3
9 reps
-
5
Tricep Pushdown (Cable)
3
9 reps
-
6
Overhead Tricep Extension (Cable)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
-
2
Chest Press (Machine)
4
5 reps
-
3
Shoulder Press (Machine)
4
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Chest Press (Machine)
4
6 reps
-
3
Shoulder Press (Machine)
4
6 reps
-
4
Lateral Raise (Cable)
3
9 reps
-
5
Tricep Pushdown (Cable)
3
9 reps
-
6
Overhead Tricep Extension (Cable)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
9 reps
-
2
Chest Press (Machine)
2
9 reps
-
3
Shoulder Press (Machine)
2
9 reps
-
4
Lateral Raise (Cable)
2
13 reps
-
5
Tricep Pushdown (Cable)
2
13 reps
-
6
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Chest Press (Machine)
3
5 reps
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
11 reps
-
5
Tricep Pushdown (Cable)
3
11 reps
-
6
Overhead Tricep Extension (Cable)
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
-
2
Hip Thrust (Machine)
3
9 reps
-
3
Seated Hamstring Curl
3
13 reps
-
4
Reverse Lunge (Dumbbell)
3
9 reps
-
5
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Seated Hamstring Curl
3
14 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
8 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9 reps
-
2
Hip Thrust (Machine)
2
9 reps
-
3
Seated Hamstring Curl
2
13 reps
-
4
Lunge (Dumbbell)
2
9 reps
-
5
Standing Calf Raise
2
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Reverse Lunge (Dumbbell)
4
5 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Machine)
4
6 reps
-
3
Seated Hamstring Curl
3
9 reps
-
4
Reverse Lunge (Dumbbell)
4
6 reps
-
5
Standing Calf Raise
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Reverse Lunge (Dumbbell)
4
5 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Machine)
4
6 reps
-
3
Seated Hamstring Curl
3
9 reps
-
4
Reverse Lunge (Dumbbell)
4
6 reps
-
5
Standing Calf Raise
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9 reps
-
2
Hip Thrust (Machine)
2
9 reps
-
3
Seated Hamstring Curl
2
13 reps
-
4
Lunge (Dumbbell)
2
9 reps
-
5
Standing Calf Raise
2
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
-
2
Hip Thrust (Machine)
3
5 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
5 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
3
6 reps
-
3
Seated Hamstring Curl
3
11 reps
-
4
Reverse Lunge (Dumbbell)
3
6 reps
-
5
Standing Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
9 reps
-
2
Lat Pulldown
3
9 reps
-
3
Single Arm Row (Cable)
3
13 reps
-
4
Face Pull
3
13 reps
-
5
Bicep Curl (EZ Bar)
3
13 reps
-
6
Hammer Curl (Cable)
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Single Arm Row (Cable)
3
14 reps
-
4
Face Pull
3
14 reps
-
5
Bicep Curl (EZ Bar)
3
14 reps
-
6
Hammer Curl (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
9 reps
-
2
Lat Pulldown
2
9 reps
-
3
Single Arm Row (Cable)
2
13 reps
-
4
Face Pull
2
13 reps
-
5
Bicep Curl (EZ Bar)
2
13 reps
-
6
Hammer Curl (Cable)
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
5 reps
-
2
Lat Pulldown
4
5 reps
-
3
Single Arm Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Single Arm Row (Cable)
3
9 reps
-
4
Face Pull
3
9 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl (Cable)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
5 reps
-
2
Lat Pulldown
4
5 reps
-
3
Single Arm Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6 reps
-
2
Lat Pulldown
4
6 reps
-
3
Single Arm Row (Cable)
3
9 reps
-
4
Face Pull
3
9 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl (Cable)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
9 reps
-
2
Lat Pulldown
2
9 reps
-
3
Single Arm Row (Cable)
2
13 reps
-
4
Face Pull
2
13 reps
-
5
Bicep Curl (EZ Bar)
2
13 reps
-
6
Hammer Curl (Cable)
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
4 reps
-
2
Lat Pulldown
3
5 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5 reps
-
2
Lat Pulldown
3
6 reps
-
3
Single Arm Row (Cable)
3
11 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
11 reps
-
6
Hammer Curl (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Leg Press
3
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
-
4
Leg Extension
3
13 reps
-
5
Seated Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
14 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
9 reps
-
2
Leg Press
2
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
9 reps
-
4
Leg Extension
2
13 reps
-
5
Seated Calf Raise
2
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
9 reps
-
2
Leg Press
2
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
9 reps
-
4
Leg Extension
2
13 reps
-
5
Seated Calf Raise
2
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Press
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Press
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Leg Extension
3
11 reps
-
5
Seated Calf Raise
3
11 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)3 Sets
8 Reps
-
2
Leg Press3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise3 Sets
12 Reps
-
Day 3
1
Chest Supported Row (Machine)3 Sets
8 Reps
-
2
Lat Pulldown3 Sets
8 Reps
-
3
Single Arm Row (Cable)3 Sets
12 Reps
-
4
Face Pull3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
6
Hammer Curl (Cable)3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
2
Hip Thrust (Machine)3 Sets
8 Reps
-
3
Seated Hamstring Curl3 Sets
12 Reps
-
4
Reverse Lunge (Dumbbell)3 Sets
8 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Chest Press (Machine)3 Sets
8 Reps
-
3
Shoulder Press (Machine)3 Sets
8 Reps
-
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-