Best Workout Split For Men Over 40

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If you are trying to build muscle and you are a man over 40, it is important to know how to workout. That is why today, I am going to give you the best workout split for men over 40. Before I get into that, let me tell you about what a workout split is. A workout split is how you choose to divide your workouts each week. There are a lot of different ways to do this. You can choose to divide it up by body parts, or you can split it up by movements like push and pull. What’s cool is, you don’t need to use the same workout split year after year, it is fine to switch it up. However, today I want to help you decide what workout split you should be using right now.

Regardless of what I say in this video, always remember to NEVER STOP TRAINING! You can make it work. There may be setbacks at times, but don’t give up on your fitness goals and improving your health. It is never too late to take back control of your life and well being. This is one of the reasons why I started my AMP Program (Alpha Maker Project). You can click the first link in this description to learn more about it. Now, let’s get started with the best workout split for men over 40.

At the end of the day, the best workout split is the one you can make work with your schedule and built for optimal recovery. You need to ask yourself this questions when deciding what works for you. CAN YOU STICK TO THE SCHEDULE? I recommend working out 3-5 days per week, and your workouts can be as short as 20 minutes, if necessary. The key is consistency from week to week. Here is a list of some of my favorite workout splits that I have used over the years:

PUSH, PULL, LEGS: You can use this split 3 days per week. For example:
Monday: Push Day
Tuesday: Pull Day
Wednesday: Off Day
Thursday: Leg Day
Friday: Push Day
Saturday & Sunday: Off Day
Then pick up the next week where you left off.

UPPER BODY, LOWER BODY:
Monday: Chest and Back
Tuesday: Leg Day
Wednesday: Off Day
Thursday: Sleeves Day (Shoulders, biceps, and triceps)
Friday: Chest and Back
Saturday and Sunday: Off Day
Then pick up the next week where you left off.

FULL BODY SPLIT:
Choose 1-2 exercises for each body part, and do a full body workout at least 3 times per week.

BODYBUILDER SPLIT:
This is when there is a lot of volume for each body part and each workout, and you will only work each body part once per week.

Alright guys, that wraps up this video tutorial with the best workout split for men over 40. Check out our coaching program, and choose a workout split that is best for your style and routine. Subscribe to our channel for more videos on how to build more muscle after 40.

[Therealholdencaulfield]

I’m 42 and didn’t start lifting seriously till I was in my 30’s.
Being natty I don’t expect to look like a bodybuilder, but as far as people go, I definitely stand out in a crowd.
If you must compare yourself to someone else, compare yourself to the general public, and not bodybuilders. The struggle is DEFINITELY worth it!

[robertolombardi]

I’m over 50 and I mix and match everything at each training session. I also enjoy using the punch bag to help build stamina.

[BloodCovenant]

59 and work one muscle group 6 days a week. Chest, back, shoulders, legs, biceps, triceps. Dumbbells only. Been doing this for almost 2 years. Have been in a calorie deficit the entire time and lost 150 lbs and recently hit my target weight at 180 lbs. My strength made great gains but my muscle size has not increased. I think this is because of the calorie deficit. I've been on a 1500-calorie diet most days for almost 2 years! Time for some sleeve size increase now!

[chimaera]

Consistency is the key, regardless whatever split you choose

[isaiahbaca]

I'm 41 and so ready for a change in my life I hate when I look in the mirror.

[jasonashley]

I'm 42 this month and still doin convict calisthenics and weights 5 days a week, a little gray but still riot ready.

[brianheisler]

Trust God. Thank God.

Love seeing this on the wall of any trainer I follow.

Thanks Gary!

[danraymond]

This sounds Great. Im retiring in January. Im 60 years old. Will have a lot more time. Need to figure out what would be the best routine for me. One that I can be very consistent with. Thanks for all your posts.

[BLSPACHAPTER]

At 48 years old total body training is still my favorite program while emphasize legs push pull

[GregGlaeser-ju]

Frank Zane once said “ if you listen to only one of my advices, don’t train any upper body muscles 2 days in a row for shoulder health “ regardless of the movement pattern!

[Owen-zt]

There is some GREAT advice here. I've found the best split for me at 43 is 10 chinups in two sets, 50-70 pushups in two sets, second day: 15 chinups in three sets, one set of 30-40 pushups, 3rd day abs and boxing for two minutes. You DON'T need to grind or jog allday, I have abs, and I am on a medication where the doctors told me I could kiss them goodbye, but that turned out not to be true. Except for a few grey hairs in my goatee, I look like im in my 20's again (Im told I could pass for 23)! Limiting alcohol to 2-3 days a week helps a HUGE amount too. STILL my arms look nowhere near as big as yours, do you have a video on that?

[ashishj]

I prefer doing barbell clean and press everyday (ground to overhead press) except Sunday with 10 kgs plates on each side. Its a full body workout.

[ABAdams]

The best split is the one that allows you to do 2 full body workouts per week, of 10-12 sets per body part in 75 minutes or less per session, with 2-3 days off every week for recovery.
I do it by having my own gym so I can superset push-pull movements on each joint.
That way I don't waste time waiting for equipment.

[danielintorella]

I'm currently in a TB split which is working well. Great points here

[harlanlynn]

69 yo physician. Moderately heavy workout with weights 4 times per week. Working well, looking good.

[andrepellegrini]

Well done, you hit the nail on the head,

[garyvaughn]

Another great video Gary. Consistency is a real struggle sometimes but when I am constantly working out I feel better and look better. I’ve got to watch those carbs when I go on cruises. Lol. Thanks again brother

[AdamScottfit]

Completely agree with you. It's whatever fits with your life - get a routine that fits your life, don't fit yourself into a routine!

[archiescott]

I'm still using my 1980s football training workout just using less weight and less sets.. Monday and Thursday chest and biceps, Tuesday and Friday legs and back, Wednesday and Saturday shoulders and biceps.. I use all your exercises.. in my workout.. should I do less during the week.. in order to see progress at my age 55.. I have got a lot stronger since I Incorporated your workouts .. in my training.. thank you

[Damaskianos_Kaliva]

Hepburn’s 8x3 and 3x6-8 four day program?