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Upper/Lower
PRO

Strong Over 40

Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.

4.9(423 reviews)
5,432 enrolled
Intermediate
Frequency4 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts32

Joint-friendly movements

Extended warmups

Mobility integration

Sustainable progress

Program Details

Training StyleUpper/Lower
DifficultyIntermediate
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Over 40

Week 1

D1

Upper A - Strength

Joint-friendly pressing and pulling

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 20 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 15 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 8 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 10 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 10 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 10 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 15 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 15 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 10 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 10 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 8 reps · Rest 120 sec

  5. Leg Press

    3 sets × 12 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 12 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 15 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 20 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 12 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 12 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 15 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 12 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 15 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 15 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 15 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 15 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 15 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 12 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper A - Strength

Joint-friendly pressing and pulling (Progressive Week 2)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 21 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 16 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 9 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 11 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 11 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 11 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 16 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Progressive Week 2)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 16 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 11 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 11 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 9 reps · Rest 120 sec

  5. Leg Press

    3 sets × 13 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 13 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 16 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Progressive Week 2)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 21 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 13 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 13 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 16 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 13 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 16 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 16 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Progressive Week 2)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 16 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 16 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 16 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 13 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper A - Strength

Joint-friendly pressing and pulling (Progressive Week 3)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 22 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 17 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 10 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 12 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 12 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 12 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 17 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Progressive Week 3)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 17 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 12 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 12 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 10 reps · Rest 120 sec

  5. Leg Press

    3 sets × 14 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 17 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Progressive Week 3)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 22 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 14 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 14 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 17 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 17 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Progressive Week 3)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 17 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 17 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 14 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper A - Strength

Joint-friendly pressing and pulling (Progressive Week 4)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 22 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 17 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 10 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 12 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 12 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 12 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 17 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Progressive Week 4)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 17 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 12 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 12 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 10 reps · Rest 120 sec

  5. Leg Press

    3 sets × 14 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 17 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Progressive Week 4)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 22 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 14 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 14 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 17 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 17 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Progressive Week 4)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 17 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 17 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 14 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper A - Strength

Joint-friendly pressing and pulling (Deload Week - Focus on form)

55 min
strength
Deload
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 12 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 9 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 5 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 6 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 6 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 6 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 9 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Deload Week - Focus on form)

55 min
strength
Deload
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 9 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 6 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 6 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 5 reps · Rest 120 sec

  5. Leg Press

    3 sets × 7 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 7 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 9 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Deload Week - Focus on form)

50 min
hypertrophy
Deload
7 exercises

  1. Band Pull Aparts

    2 sets × 12 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 7 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 7 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 9 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 7 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 9 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 9 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Deload Week - Focus on form)

50 min
hypertrophy
Deload
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 9 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 9 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 9 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 7 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper A - Strength

Joint-friendly pressing and pulling (Intensification Phase - Week 1/3)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 19 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 14 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 7 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 9 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 9 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 9 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 14 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Intensification Phase - Week 1/3)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 14 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 9 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 9 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 7 reps · Rest 120 sec

  5. Leg Press

    3 sets × 11 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 11 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 14 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Intensification Phase - Week 1/3)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 19 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 11 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 11 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 14 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 11 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 14 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 14 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Intensification Phase - Week 1/3)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 14 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 14 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 14 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 11 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper A - Strength

Joint-friendly pressing and pulling (Intensification Phase - Week 2/3)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 18 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 13 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 6 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 8 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 8 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 8 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 13 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Intensification Phase - Week 2/3)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 13 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 8 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 8 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 6 reps · Rest 120 sec

  5. Leg Press

    3 sets × 10 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 10 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 13 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Intensification Phase - Week 2/3)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 18 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 10 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 10 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 13 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 10 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 13 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 13 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Intensification Phase - Week 2/3)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 13 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 13 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 13 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 10 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper A - Strength

Joint-friendly pressing and pulling (Intensification Phase - Week 3/3)

55 min
strength
7 exercises

  1. Band Pull Aparts (warmup)

    2 sets × 17 reps · Rest 30 sec

  2. Face Pulls (warmup)

    2 sets × 12 reps · Rest 30 sec

  3. Dumbbell Bench Press

    4 sets × 5 reps · Rest 120 sec

  4. Cable Rows

    4 sets × 7 reps · Rest 90 sec

  5. Incline Dumbbell Press

    3 sets × 7 reps · Rest 90 sec

  6. Lat Pulldown

    3 sets × 7 reps · Rest 90 sec

  7. Face Pulls

    3 sets × 12 reps · Rest 60 sec

D2

Lower A - Strength

Build strength while protecting joints (Intensification Phase - Week 3/3)

55 min
strength
8 exercises

  1. Glute Bridges (warmup)

    2 sets × 12 reps · Rest 30 sec

  2. Bodyweight Squats (warmup)

    2 sets × 7 reps · Rest 30 sec

  3. Goblet Squats

    4 sets × 7 reps · Rest 90 sec

  4. Romanian Deadlift

    4 sets × 5 reps · Rest 120 sec

  5. Leg Press

    3 sets × 9 reps · Rest 90 sec

  6. Leg Curls

    3 sets × 9 reps · Rest 60 sec

  7. Standing Calf Raises

    3 sets × 12 reps · Rest 60 sec

  8. Dead Bug

    2 sets × 10 each · Rest 30 sec

D3

Upper B - Volume

Higher reps for joint health (Intensification Phase - Week 3/3)

50 min
hypertrophy
7 exercises

  1. Band Pull Aparts

    2 sets × 17 reps · Rest 30 sec

  2. Machine Chest Press

    4 sets × 9 reps · Rest 60 sec

  3. Machine Rows

    4 sets × 9 reps · Rest 60 sec

  4. Lateral Raises

    3 sets × 12 reps · Rest 45 sec

  5. Cable Flyes

    3 sets × 9 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 12 reps · Rest 45 sec

  7. Cable Curls

    2 sets × 12 reps · Rest 45 sec

D4

Lower B - Volume

Movement quality over load (Intensification Phase - Week 3/3)

50 min
hypertrophy
7 exercises

  1. Hip Circles (warmup)

    2 sets × 10 each

  2. Leg Press

    4 sets × 12 reps · Rest 60 sec

  3. Walking Lunges

    3 sets × 10 each · Rest 90 sec

  4. Leg Extension

    3 sets × 12 reps · Rest 45 sec

  5. Seated Leg Curls

    3 sets × 12 reps · Rest 45 sec

  6. Hip Thrusts

    3 sets × 9 reps · Rest 60 sec

  7. Pallof Press

    2 sets × 12 each · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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