A stronger week starts here

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

intermediateBuild muscle

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4 daysTraining each week

60 minEstimated per session

Upper / lowerTraining split

Equipment

Barbell Collar
Olympic Flat Bench
Powerlifting Barbell
Weight Plate
Adjustable Bench
Dumbbell
Upright Utility Bench
Lat Pulldown Bar
Lat Pulldown Machine
Cable Column
Cable Rope Attachment
Treadmill
Power Rack
Rack Safety Supports
Barbell
Standing Calf Raise Machine
Exercise Mat
Upright Exercise Bike
Close-Grip Row Handle
Lat Pulldown / Low Row Station
Chest Press Machine
Leg Extension Machine
Seated Leg Curl Machine
Seated Calf Raise Machine

The thinking behind the training

The brief behind
this plan.

Made for:MaleAge 50–60

This plan is for men over 50 pursuing muscle development alongside a weight-loss goal, returning to lifting after a break. It asks for 4 days per week, with sessions estimated at about 60 minutes. Upper and lower body sessions combine compound lifts, isolation work and cardio. It suits intermediate lifters familiar with barbell squats, presses and deadlifts; choose a beginner routine if those techniques are unfamiliar.

You need a well-equipped gym setup: a barbell, collars and plates; flat, adjustable and upright utility benches; dumbbells; a power rack with safety supports; a lat pulldown machine with pulldown bar and low-row station with close-grip handle; a cable column with rope attachment; chest press, leg extension, seated leg curl, standing calf raise and seated calf raise machines; an exercise mat, treadmill and upright exercise bike.

No specific movement limitation is identified, and no injury-related exercise changes are specified. This is not medical advice. An injury assessment and rehabilitation are not included. If you have an injury, have it assessed first. Nutrition planning and a calorie target are not included, leaving dietary support for weight loss outside this routine. Individual starting loads and a progression scheme are not included: the targets define the work, not your personal weights or how to increase them.

See how the brief shaped the plan →

Your week, laid out

Know what you’re walking into.

4 complete workouts

Workout A

7 exercises · 59 min 8 sec estimated

Session 1

Exercises, sets, targets and rest for Workout A
Exercise	Set	Target	Rest
Barbell Bench PressChest	Set1Working	Target10 reps	Rest2 min
Barbell Bench Press	Set2Working	Target6 reps	Rest2 min
Barbell Bench Press	Set3Working	Target4 reps	Rest2 min
Barbell Bench Press	Set4–6Working	Target8 reps	Rest2 min
Chest-Supported Dumbbell RowLats · Traps	Set1Working	Target10 reps	Rest1 min 45 sec
Chest-Supported Dumbbell Row	Set2Working	Target6 reps	Rest1 min 45 sec
Chest-Supported Dumbbell Row	Set3–5Working	Target10 reps	Rest1 min 45 sec
Dumbbell Shoulder PressFront Delts	Set1Working	Target10 reps	Rest1 min 30 sec
Dumbbell Shoulder Press	Set2–4Working	Target8 reps	Rest1 min 30 sec
Lat PulldownLats	Set1–3Working	Target10 reps	Rest1 min 40 sec
Rope Triceps PushdownTriceps	Set1–3Working	Target12 reps	Rest1 min 15 sec
Dumbbell CurlBiceps	Set1–3Working	Target12 reps	Rest1 min 15 sec
Treadmill WalkCalves · Glutes · Quadriceps	Set1Working	Target12 min	Rest0 sec

Workout B

6 exercises · 56 min 54 sec estimated

Session 2

Exercises, sets, targets and rest for Workout B
Exercise	Set	Target	Rest
Barbell Back SquatQuadriceps	Set1Working	Target10 reps	Rest2 min
Barbell Back Squat	Set2Working	Target6 reps	Rest2 min
Barbell Back Squat	Set3Working	Target4 reps	Rest2 min
Barbell Back Squat	Set4–6Working	Target8 reps	Rest2 min
Romanian DeadliftHamstrings	Set1Working	Target10 reps	Rest1 min 45 sec
Romanian Deadlift	Set2Working	Target6 reps	Rest1 min 45 sec
Romanian Deadlift	Set3–5Working	Target9 reps	Rest1 min 45 sec
Dumbbell Reverse LungeGlutes · Quadriceps	Set1–3Working	Target16 reps	Rest1 min 30 sec
Machine Standing Calf RaiseCalves	Set1–4Working	Target12 reps	Rest1 min 15 sec
PlankAbs	Set1–3Working	Target40 sec	Rest1 min
Stationary CyclingGlutes · Quadriceps	Set1Working	Target15 min	Rest0 sec

Workout C

7 exercises · 57 min 3 sec estimated

Session 3

Exercises, sets, targets and rest for Workout C
Exercise	Set	Target	Rest
Lat PulldownLats	Set1Working	Target10 reps	Rest1 min 45 sec
Lat Pulldown	Set2Working	Target6 reps	Rest1 min 45 sec
Lat Pulldown	Set3–5Working	Target10 reps	Rest1 min 45 sec
Incline Dumbbell Bench PressChest	Set1Working	Target10 reps	Rest1 min 45 sec
Incline Dumbbell Bench Press	Set2Working	Target6 reps	Rest1 min 45 sec
Incline Dumbbell Bench Press	Set3–5Working	Target10 reps	Rest1 min 45 sec
Seated Cable RowLats · Traps	Set1–3Working	Target10 reps	Rest1 min 45 sec
Machine Chest PressChest	Set1–3Working	Target10 reps	Rest1 min 45 sec
Dumbbell Lateral RaiseSide Delts	Set1–4Working	Target12 reps	Rest1 min 15 sec
Cable Face PullRear Delts	Set1–3Working	Target12 reps	Rest1 min 15 sec
Treadmill WalkCalves · Glutes · Quadriceps	Set1Working	Target12 min	Rest0 sec

Workout D

7 exercises · 56 min 3 sec estimated

Session 4

Exercises, sets, targets and rest for Workout D
Exercise	Set	Target	Rest
DeadliftGlutes	Set1Working	Target8 reps	Rest2 min 15 sec
Deadlift	Set2Working	Target6 reps	Rest2 min 15 sec
Deadlift	Set3Working	Target3 reps	Rest2 min 15 sec
Deadlift	Set4–6Working	Target6 reps	Rest2 min 15 sec
Dumbbell Goblet SquatQuadriceps	Set1–4Working	Target10 reps	Rest1 min 30 sec
Leg ExtensionQuadriceps	Set1–3Working	Target12 reps	Rest1 min 15 sec
Seated Leg CurlHamstrings	Set1–3Working	Target12 reps	Rest1 min 15 sec
Seated Calf RaiseCalves	Set1–4Working	Target12 reps	Rest1 min 15 sec
Reverse CrunchAbs	Set1–3Working	Target12 reps	Rest1 min
Stationary CyclingGlutes · Quadriceps	Set1Working	Target12 min	Rest0 sec

Every choice has a reason

Why this fits the brief.

01 / The fit

A Defined Weekly Routine

The 4-day schedule and set targets give you a clear structure for returning to regular lifting. You have defined sessions to follow rather than needing to assemble each workout yourself, with upper and lower body work organized across the routine.

02 / The tradeoff

Structure Without Personal Loading

The routine specifies session work but leaves starting weights and progression open. You still need those decisions tailored to your training. Gymlab's AI coach can create personal plans, while workout logging helps you track your progression; those app capabilities are separate from this routine.

The brief behindthis plan.

Know what you’re walking into.

Why this fits the brief.

A Defined Weekly Routine

Structure Without Personal Loading

The brief behind
this plan.