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All workout plans

Masters Strength (50+)

General fitnessBeginner

Full body three times a week for lifters past fifty: the same movements as everyone else, with a longer warm-up, moderate reps, single-leg and balance work, and a progression that adds weight every second week instead of every session.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈45 working sets

Equipment

GymDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs17 sets · 38%
  • Back9 sets · 20%
  • Chest6 sets · 13%
  • Core4 sets · 9%
  • Shoulders3 sets · 7%
  • Arms3 sets · 7%
  • Other3 sets · 7%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Squat pattern, press, row · 6 exercises · Up to 40 min

    • Walking on incline treadmillFull body · Machine1× 600 s1 min restTen easy minutes first. Joints warm up slower than they used to.
    • Dumbbell goblet squatQuads · Dumbbell3× 8–12 reps2 min restTo a box or bench if depth is uncertain. Heels down, chest up.
    • Lever chest pressChest · Machine3× 8–12 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell step-upQuads · Dumbbell2× 8 reps1 min 30 s restEight a leg onto a low box, no push from the back foot. Balance is the point as much as strength.
    • Dead bugAbs · Bodyweight2× 10 reps45 s rest

Workout 2 of 3

Full Body B

Hinge, pull-down, overhead press · 6 exercises · Up to 42 min

    • Stationary bike runFull body · Machine1× 600 s1 min restTen easy minutes first.
    • Dumbbell romanian deadliftGlutes · Dumbbell3× 8–12 reps2 min restHips back, flat back, stop where the hamstrings stop. Kettlebell or trap bar if you have one.
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s restNeutral grip, palms facing each other, if the shoulders complain.
    • Sled 45° leg pressQuads · Sled2× 10–15 reps1 min 30 s rest
    • Farmers walkForearms · Dumbbell3× 30 s1 min restHeavy enough that thirty seconds is work. Grip and posture, both of which go first.

Workout 3 of 3

Full Body C

Single leg, push-up, row, carries · 7 exercises · Up to 39 min

    • Walking on incline treadmillFull body · Machine1× 600 s1 min restTen easy minutes first.
    • Split squatsQuads · Bodyweight3× 8–12 reps1 min 30 s restEight to twelve a leg, holding a rail or dumbbells as balance allows.
    • Incline push-upChest · Bodyweight3× 8–15 reps1 min restHands on a bench. Move to the floor when fifteen is easy.
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve an arm.
    • Lever lying leg curlHamstrings · Machine2× 12–15 reps1 min rest
    • One leg floor calf raiseCalves · Bodyweight2× 12–15 reps45 s restTwelve to fifteen a leg, a hand on the wall.
    • Bodyweight incline side plankAbs · Bodyweight2× 30 s45 s restThirty seconds a side.

How to progress

Eight to twelve reps, every set two or three short of failure, and nothing sore for more than a day. Add weight every second week, not every session — 2.5 kg on the lower body, the smallest jump available on the upper. Ten minutes of easy cardio before each session is part of the plan, not optional; the incline walk at the end can be swapped for a bike.

Start this plan

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