28-Day Upper/Lower Split for Men Over 40

Customized 4-week upper-lower muscle-building program for intermediate men over 40 using gym equipment at 45 minutes per session.

Level: intermediate · Muscle group: upper-lower · Equipment: gym · Duration: 45 min

Exercise Breakdown (16 exercises)

  1. 1. W1-2 Upper A: Incline Dumbbell Press
    3 sets · 8-12 reps · 60-90s rest
  2. 2. W1-2 Upper A: Lat Pulldown
    3 sets · 8-12 reps · 60-90s rest
  3. 3. W1-2 Upper A: Seated Cable Row
    3 sets · 10-15 reps · 60-90s rest
  4. 4. W1-2 Upper A: Dumbbell Lateral Raise
    3 sets · 12-15 reps · 45-60s rest
  5. 5. W1-2 Lower A: Goblet Squat
    3 sets · 10-15 reps · 60-90s rest
  6. 6. W1-2 Lower A: Romanian Deadlift (DB)
    3 sets · 10-15 reps · 60-90s rest
  7. 7. W1-2 Lower A: Leg Press
    3 sets · 12-15 reps · 60-90s rest
  8. 8. W1-2 Lower A: Seated Calf Raise
    3 sets · 15-20 reps · 45-60s rest
  9. 9. W3-4 Upper A: Barbell Bench Press
    4 sets · 6-10 reps · 90-120s rest
  10. 10. W3-4 Upper A: Pull-ups (Assisted if needed)
    3 sets · 6-10 reps · 90-120s rest
  11. 11. W3-4 Upper A: Dumbbell Shoulder Press (Seated)
    3 sets · 8-12 reps · 60-90s rest
  12. 12. W3-4 Upper A: Chest Supported Row
    3 sets · 8-12 reps · 60-90s rest
  13. 13. W3-4 Lower A: Barbell Back Squat
    4 sets · 6-10 reps · 90-120s rest
  14. 14. W3-4 Lower A: Hamstring Curl (Machine)
    3 sets · 10-15 reps · 60-90s rest
  15. 15. W3-4 Lower A: Leg Extension (Machine)
    3 sets · 10-15 reps · 60-90s rest
  16. 16. W3-4 Lower A: Glute Bridge/Hip Thrust
    3 sets · 12-15 reps · 60-90s rest

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