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