Current weight training program

Current weight training program

I’m trying to get stronger. As I’m getting older I feel it’s harder to put on muscle as I used to. I think if I push myself to build then I’ll have a better base for my later years to increase longevity.

My current program is a variation of Push/Pull/Legs and Upper/Lower. In the last I would work out 6 days/week but it’s not always feasible. I can do 5 days a week as I can incorporate it into my work week. On the weekend, I will figure a way to incorporate more fitness(hikes, long dog walks, etc).

My goal of the below workout is to build muscle and also to mentally learn how to struggle with more heavy weight.

Day 1: Push (Chest, Shoulders, Triceps)

Bench Press: 4 sets x 6-8 reps

Incline Dumbbell Press: 3 sets x 8-10 reps

Overhead Press: 4 sets x 6-8 reps

Lateral Raises: 3 sets x 12-15 reps

Triceps Dips: 3 sets x 8-12 reps

Triceps Pushdowns: 3 sets x 12-15 reps

Day 2: Pull (Back, Biceps)

Deadlifts: 4 sets x 5-7 reps

Pull-ups: 3 sets x max reps

Bent-over Rows: 4 sets x 6-8 reps

Face Pulls: 3 sets x 12-15 reps

Barbell Curls: 3 sets x 8-12 reps

Hammer Curls: 3 sets x 12-15 reps

Day 3: Legs

Squats: 4 sets x 6-8 reps

Leg Press: 3 sets x 10-12 reps

Romanian Deadlifts: 3 sets x 8-10 reps

Lunges: 3 sets x 12-15 reps per leg

Calf Raises: 4 sets x 15-20 reps

Day 4: Upper (Combination)

Incline Bench Press: 4 sets x 8-10 reps

Barbell Rows: 4 sets x 8-10 reps

Dumbbell Shoulder Press: 3 sets x 10-12 reps

Pull-ups/Lat Pulldowns: 3 sets x max/12-15 reps

Bicep Curls: 3 sets x 12-15 reps

Triceps Extensions: 3 sets x 12-15 reps

Day 5: Lower (Combination)

Front Squats: 4 sets x 6-8 reps

Deadlifts: 4 sets x 6-8 reps

Bulgarian Split Squats: 3 sets x 10-12 reps per leg

Hamstring Curls: 3 sets x 12-15 reps

Standing Calf Raises: 4 sets x 15-20 reps

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