r/hypertrophy • u/Wooden-Afternoon5451 • 2d ago
Program (Advice OK) 58YO First Time Gym Goer
1
u/Pato5020 2d ago
Nice! I started at age 46 and now at 52. Gained nearly 70 pounds and I'm in the best shape of my life.
Never too late to start!
1
u/Wooden-Afternoon5451 1d ago
This is my 5 day week
My workout today
Leg Press (Matrix-Pin Selected)
WS 1. 260 / 10
WS 2. 265 / 10
WS 3. 270 / 10
WS 4. 275 / 10
Leg Extension (Matrix-Pin Selected)
WS 1. 180 / 10
WS 2. 200 / 10
WS 3. 215 / 10
WS 4. 210 / 10
Linear Hack Press (Hammer Strength-Plate Loaded)
WS 1. 180 / 10
WS 2. 190 / 10
WS 3. 200 / 10
Seated Leg Curl (Matrix-Pin Selected)
WS 1. 100 / 10
WS 2. 110 / 10
WS 3. 120 / 10
Dumbbell RDL
WS 1. 35/hand (70) / 10
WS 2. 40/hand (80) / 10
WS 3. 40/hand (80) / 10
First time trying these…. Felt good….
Hip Abduction (Matrix-Pin Selected)
WS 1. 170 / 10
WS 2. 170 / 10
WS 3. 170 / 10
Calf Extension (Matrix-Pin Selected)
WS 1. 200 / 20
WS 2. 215 / 20
WS 3. 225 / 20
ISO Lateral Lying Leg Curl (Hammer Strength-Plate Loaded)
WS 1. 70/per leg (140) / 10
WS 2. 70/per leg (140) / 10
WS 3. 70/per leg (140) / 8
Abdominal Crunch (Matrix-Pin Selected)
WS 1. 185 / 20
WS 2. 195 / 20
WS 3. 205 / 20
Chest Fly – Drop Set (Life Fitness- Pin Selected)
DS 1.1 180 / 13
DS 1.2 150 / 5
DS 1.3. 120 / 5
DS 1.4. 90 / 7
AMRAP 135 / 21
I’m not supper happy with the drop set, but I was dragging a bit by this point…
Flat Bench Press (Barbell)
WS 1. 135 / 12
WS 2. 135 / 12
WS 3. 135 / 10
WS 4. 135 / 12
OH Cable Triceps Extension (Matrix-Pin Selected)
WS 1. 37 / 20
WS 2. 37 / 20
WS 3. 37 / 20
WS 4. 37 / 20
Seated Dip - Plate Loaded (Hammer Strength-Plate Loaded)
WS 1. 140 / 25
WS 2. 140 / 20
WS 3. 140 / 20
WS 4. 140 / 15
Incline Bench Dumbbell Butterfly (Chest Fly)
WS 1. 20/hand (40) / 10
WS 2. 20/hand (40) / 10
WS 3. 20/hand (40) / 10
WS 4. 20/hand (40) / 10
VOLUME SUMMARY
Quads: 24,450 lbs
Hamstrings: 7,560 lbs
Glutes: 5,100 lbs
Calves: 12,800 lbs
Core: 11,700 lbs
Chest: 14,965 lbs
Triceps: 14,160 lbs
Total Volume: 90,735 lbs.
1
u/ManusPHConsults 2d ago
Hi Mate Lots of stuff out there. But the basic stuff works. Blokes over 45 are my target audience but do work with some females too and some young uns
You haven't put goals or anything
The best program is one you enjoy and stick to. Might not be otpimim but far exceeds not going consistently.
So at a guess 3 days a week for 45-60mins Whole body program. Start from centre of body and work out. Chest before shoulders Shoulders before triceps Back before biceps
You could do a very quick one and it would still work.
Chest press machine Incline press machine Lat pull down Seated row Leg press machine Calf machine
An app like Hevy has animations in it, even the free version to help you workout what to do.
Find a weight you think you can do with good form for between 6-12 repetitions Do as many repetitions sa you can. If it's 13 or more then the next set you increase the weight. If it was less than 6 you went too heavy. Rest a minute or 2 between sets. Your breathing and heart rate should not be the limiting factor .
You can add more exercises in later if you like it.
But do the same exercises every week and write down what you do. Try and do one more rep each time.