⚠ Warm up 5 min before starting — light cardio + hip circles, arm
swings, bodyweight squats.
⟳ Loading exercise images from free-exercise-db...
01
COMPOUND POWER
20 MIN
LOADING
Back Squat
4×6 @ 75–80% 1RM
4×8 Goblet Squat
LOADING
Romanian Deadlift
3×8 Moderate-Heavy
3×10 Dumbbell RDL
02
PUSH / PULL SUPERSET
20 MIN
→ DO A THEN B BACK TO BACK · REST 90s · REPEAT 4 ROUNDS
LOADING
A — Bench Press
4×6 @ 75% 1RM
4×10 DB Press
LOADING
B — Barbell Row
4×8 Heavy
4×10 Cable Row
03
ACCESSORY CIRCUIT
15 MIN
→ 3 ROUNDS · 45s REST BETWEEN ROUNDS
LOADING
Pull-Ups
3×Max Reps
3×10 Lat Pulldown
LOADING
DB Shoulder Press
3×10 Heavy DBs
3×12 Lighter DBs
LOADING
Bulgarian Split Squat
3×8 / leg
3×10 Reverse Lunge
LOADING
Tricep Dips
3×12 Weighted
3×15 Bodyweight
04
CORE + FINISHER
5 MIN
LOADING
Plank
3×45 seconds
3×25 seconds
LOADING
Dead Bug
3×10 / side
3×6 / side
// KEY NOTES FOR 42YO
- Warm up your joints every session — never skip it. Recovery slows with age, so protect it.
- RPE target: 8/10 on compound lifts — leave 1–2 reps in the tank with good form.
- Progression: add 2.5kg to lower body and 1.25kg to upper body lifts per week while form holds.
- Run this routine 2–3×/week with at least one rest day between sessions.
- If anything feels sharp (not just burn), drop to the scaled version immediately. No ego lifting.
- Sleep and nutrition matter as much as the workout. Protein: ~1.6–2g/kg bodyweight/day.