Mid 50’s Male

**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!

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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

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Calf Raise

Chest Supported Row (Machine)

Lat Pulldown

Single Arm Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Seated Hamstring Curl

Reverse Lunge (Dumbbell)

Standing Calf Raise

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Lunge (Dumbbell)

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