42-Day Upper/Lower Split for Lifters Over 50

A 6-week upper-lower strength program for intermediate lifters over 50, focusing on progressive overload and joint-friendly exercises.

Level: intermediate · Muscle group: upper-lower · Equipment: gym · Duration: 60 min

Exercise Breakdown (19 exercises)

  1. 1. W1-2 Upper A: Incline Dumbbell Press
    3 sets · 8-12 reps · 90s-2min rest
  2. 2. W1-2 Upper A: Lat Pulldown
    3 sets · 8-12 reps · 90s-2min rest
  3. 3. W1-2 Upper A: Seated Cable Row
    3 sets · 8-12 reps · 90s-2min rest
  4. 4. W1-2 Upper A: Dumbbell Overhead Press
    2 sets · 10-15 reps · 60-90s rest
  5. 5. W1-2 Lower A: Leg Press
    3 sets · 10-15 reps · 90s-2min rest
  6. 6. W1-2 Lower A: Dumbbell RDL
    3 sets · 10-15 reps · 90s-2min rest
  7. 7. W1-2 Lower A: Seated Leg Curl
    2 sets · 12-15 reps · 60-90s rest
  8. 8. W3-4 Upper A: Barbell Bench Press
    3 sets · 6-10 reps · 2-3min rest
  9. 9. W3-4 Upper A: Pull-up (Assisted or Band)
    3 sets · 6-10 reps · 2-3min rest
  10. 10. W3-4 Upper A: Single-Arm Dumbbell Row
    3 sets · 8-12 reps · 90s-2min rest
  11. 11. W3-4 Upper A: Seated Dumbbell Press
    3 sets · 8-12 reps · 90s-2min rest
  12. 12. W3-4 Lower A: Goblet Squat
    3 sets · 8-12 reps · 2-3min rest
  13. 13. W3-4 Lower A: Glute Bridge/Hip Thrust
    3 sets · 10-15 reps · 90s-2min rest
  14. 14. W3-4 Lower A: Standing Cable Kickback
    2 sets · 12-15 reps · 60-90s rest
  15. 15. W5-6 Upper A: Barbell Bench Press
    4 sets · 5-8 reps · 2-3min rest
  16. 16. W5-6 Upper A: Chest-Supported Row
    4 sets · 6-10 reps · 2-3min rest
  17. 17. W5-6 Upper A: Military Press (Barbell or Dumbbell)
    3 sets · 6-10 reps · 2-3min rest
  18. 18. W5-6 Lower A: Barbell Back Squat (Box or Free)
    4 sets · 6-10 reps · 2-3min rest
  19. 19. W5-6 Lower A: Romanian Deadlift (Barbell or Dumbbell)
    3 sets · 8-12 reps · 90s-2min rest

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