Here are selected workouts for men over 40 and exercise programs for men over 50 that have shown the best results.  You'll also find guides for boosting male hormones naturally which will multiply your gains from these workouts.

A great workout routine does not need to be complicated.  In fact, tried and true bodybuilding workouts and exercise programs have built great physiques through the years.  See Sylvester Stallone Workout and Stallones ab workout routine.

Here's one of the best routines for men ever - 5 x 5 Protocol.  It's effective.  Men over 50, see Guerilla Growth Hormone for a supplement plan specifically for you.

Too many trainees believe you need complicated workouts or you need to constantly change your exercises for "muscle confusion".

They find it hard to believe that anything simple can give them results. But in reality,  bodybuilding workout routines that have been around for years produce the best results.

Simple plan to Boost Testosterone Naturally

Increase Human Growth Hormone and IGF-1 with natural supplements only

More resources on Fitness After 40

How many workouts per week for men over 40?

Best strength workout for men over 40.

What workout exercise program for men over 50?
Copyright © 2014 40andFit.com. All Rights Reserved.
Check out new rules to turn back the clock!
From the writers at Men's Health ... Eating, workout, and hormone boosting plan for men over 40!
testosterone advantage
Learn about Fit Over 40
Why Boost Nitric Oxide AND Testosterone Together?

You need to boost nitric oxide naturally while increasing testosterone because boosting low t alone is only half the battle. Here's why ... boost nitric oxide.
Full Body Workout Routines for Muscle Growth

For 99% of guys out there (especially men over 40), all with average genetics and still far from their genetic limits, full body training is the best workout routine.

Here are bodybuilding workouts tested and promoted by Chad Waterbury.  Check out his archives for other great info and workout routines - Chad Waterbury.

Workout #1: Full Body / 2 Lifts Per Day / 3 Days Per Week

For this workout, pick 2 compound exercises - 1 upper body and 1 lower body. Perform the same 2 lifts 3 times per week.  Lift as quickly as the weight will allow with good form.

Example: Standing Military Press and Deadlift.  The standing military/deadlift combination hits nearly every muscle group in your body.

For sets and reps, use 5x5 or 5 sets of 5 reps with the heaviest weight possible.  Workout Monday, Wednesday, and Friday.

Deadlift for 5 reps
Rest 45 seconds
Standing military press for 5 reps
Rest 45 seconds then repeat the combination of 2 lifts 4 more times (5 total rounds)

Try to add a small amount of weight each week and continue the program for 6 weeks.

Workout #2: Full Body / 3 Lifts Per Day  / 3 Days Per Week

Here's another full body workout consisting of one upper body pushing lift, one upper body pulling lift, and one lower body compound lift.  The 3 lifts are performed in a circuit - do one set of each different lift along with prescribed rest then repeat the cycle.

Monday - 8 set of 3 reps each, rest 30 seconds between each set
Chin-up
Dip
Deadlift

Wednesday - 5 sets of 5 reps each, rest 30 seconds between each set
One-arm row
One-arm shoulder press
Reverse lunge

Friday - 4 sets of 10 reps each, rest 30 seconds between each set
Pull-up with a narrow grip or lat machine pull down.
Incline dumbbell bench press
Front squat

This workout routine changes loads in each workout and allows you to recover and grow.  Make sure your nutrition is right and you're getting plenty of sleep.

Workout #3: Full Body / 25 Total Reps / 3 Days Per Week

Waterbury has found that a volume of 25 total reps for each lift in a routine, with a load that you can only lift 6 times the first set, is best. Perform the workout as a circuit to get maximum rest between each lift of the same exercise.

Here are 3 versions of this plan:

Routine #1
In the first routine, you do as many reps as you can in each set.  So you don't have a fixed target number of reps in each set, only 25 total in all the sets combined.  This workout plan is outlined in Waterbury's book Huge in a Hurry.

Use a weight that lets you do no more than 6 reps for your first set.  Continue using that amount of weight and complete as many reps as possible each time (AMAP) until you reach 25 reps per exercise.  Also added to the 3 compound exercises of this workout, is 1 isolation exercise which lets you focus on any lagging body parts.

Exercises:

1.Upper body pull (chins, rows) for as many reps as possible (AMAP)
Rest 30 seconds

2.Upper body push (dips, bench, military) for AMAP
Rest 30 seconds

3.Squat or deadlift for AMAP
Rest 30 seconds

4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for AMAP
Rest 30 seconds then repeat 1-4 in circuit fashion for enough sets to reach 25 total reps in each exercise

Routine #2
Use the classic 5x5 (5 sets of 5 reps) to reach 25 total reps.

Use the heaviest weight you can for 5 reps in each set. You can change the weight from set to set if you need.

1.Upper body pull (chins, rows) for 5 reps
Rest 30 seconds

2.Upper body push (dips, bench, military) for 5 reps
Rest 30 seconds

3.Squat or deadlift for 5 reps
Rest 30 seconds

4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 5 reps
Rest 30 seconds then repeat 1-4 in circuit fashion 4 more times to complete 5 rounds total.

Routine #3
Complete 8 sets of 3 reps in a circuit (8x3). 8 rounds and do 3 reps per set. This type of routine seems to add muscle the fastest.

Use the heaviest weight you can for 3 reps in each set. You can change the weight from set to set if you need.

1.Upper body pull (chins, rows) for 3 reps
Rest 30 seconds

2.Upper body push (dips, bench, military) for 3 reps
Rest 30 seconds

3.Squat or deadlift for 3 reps
Rest 30 seconds

4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 3 reps
Rest 30 seconds then repeat 1-4 in circuit fashion 7 more times to complete 8 rounds total.

Check out Chad Waterbury's latest program - HFT High Frequency Training - The Fastest Solution to Fix Slow Muscle Growth.
Simultaneous fat burning and muscle building.  Get it all at once.
Younger Next Year.  Live Strong, Fit, and Sexy - Until You're 80 and Beyond!
Get a customized workout routine
How To Lose Man Boobs!
It's really quite simple to get rid of man boobs and lose chest fat. So why do so many fail?  Read more ...
Being 40 and fit may be easier than you think!
Click to learn more.
Return to 40andFit Home
Evolution is the source, the manual, the Rosetta Stone that can change your life. You need to take a look at this program!
Best Workout Routines
Men's Health
new rules of fitness
Workout routines for men over 50