Example Training Plan TitleWhole-Body Strength & Longevity Plan (3 Days/Week) – For 40+ Men & Women
The Plan
Goal: Build strength, maintain muscle, improve mobility, and boost overall fitness in just 3 sessions per week.
🏋️ Training Guidelines:
✅ Focus on Compound Movements – Engage multiple muscle groups for efficiency and longevity.
✅ Controlled Reps & Tempo – Prioritize form and joint-friendly movements.
✅ Progressive Overload – Gradually increase weights or reps over time.
✅ Mobility & Core Work – Keep joints healthy and prevent injuries.
🗓️ Weekly Training Schedule:
📅 Day 1 – Strength & Stability (Lower Focus)
🔹 Warm-Up (5-10 min): Mobility drills, bodyweight squats, hip openers
🏋️ Squat Variation (Goblet Squats or Barbell Squats) – 3x8-12
🏋️ Romanian Deadlifts – 3x10
🏋️ Step-Ups or Bulgarian Split Squats – 3x8 per leg
🏋️ Glute Bridges or Hip Thrusts – 3x12
🔥 Core: Plank (3x30-60s)
🚶♂️ Cool-Down: Stretch & Foam Roll
📅 Day 2 – Upper Body Strength & Mobility
🔹 Warm-Up: Shoulder mobility drills, band pull-aparts
🏋️ Incline Dumbbell Press – 3x8-12
🏋️ One-Arm Dumbbell Row – 3x10 per arm
🏋️ Seated Shoulder Press – 3x10
🏋️ Biceps Curls + Triceps Dips (Superset) – 3x12 each
🔥 Core: Deadbug (3x12)
🚶♂️ Cool-Down: Stretch & Mobility Work
📅 Day 3 – Full-Body & Functional Strength
🔹 Warm-Up: Dynamic stretches, cat-cow, thoracic rotations
🏋️ Deadlifts (Trap Bar or Conventional) – 3x8
🏋️ Kettlebell Swings or Farmer’s Carry – 3x30s
🏋️ Push-Ups or Dumbbell Chest Press – 3x10-12
🏋️ Dumbbell Reverse Lunges – 3x8 per leg
🔥 Core: Hanging Leg Raises or Russian Twists – 3x12
🚶♂️ Cool-Down: Stretch & Foam Roll
💡 Additional Tips for Success:
✅ Walk Daily (8,000+ Steps) – Supports heart health & fat loss
✅ Prioritize Recovery – Sleep 7-9 hours & manage stress
✅ Fuel Your Body – Eat protein-rich meals & stay hydrated
🔥 Want a Personalized Plan? Let’s tailor this to your goals! 🚀💪
