7-Day Workout Program to Gain Muscles in 40s

If you’re in your 40s and looking to build muscle, you might feel like the odds are stacked against you—but that couldn’t be further from the truth.

While it’s true that your body isn’t the same as it was in your 20s, with the right approach, you can still make impressive gains.

To help you get there, I’ve designed a 7-day workout program specifically for men over 40.

This plan will focus on key muscle groups, balance strength training with proper rest, and avoid the mistakes that lead to injuries.

Also, I suggest taking natural supplements Testo Prime during working out (at least 3 months) to boost testosterone levels and get muscular body faster.

Let’s get started and prove that age is just a number when it comes to building muscle!

Build Muscle After 40: 7-day Workout Program:

1st day:

• Squats (use Smit machine): 3 sets, 10 reps
• Lying Leg Curl: 2 sets, 10 reps
• Standing Calf Raise: 2 sets, 10 reps
• Barbell Bench Press: 3 sets, 12 reps
• Lat Pulldown: 3 sets, 10  reps
• Overhead press: 3 sets, 12 reps
• Triceps Pushdown: 2 sets, 12 reps
• Barbell Curl: 2 sets, 12 reps

2nd day: Rest

3rd day:

• Leg Press: 5 sets 18 reps
• Seated Calf Raise: 2 sets, 12 reps
• Incline Bench Press: 3 sets, 10 reps
• Seated Cable Row: 3 sets, 8 – 12 reps
• Dumbbell Side Laterals: 3 sets, 8 – 12 reps
• Triceps Dip: 2 sets, 8 – 12 reps

4th day: rest

5th day:

• Barbell Squat: 3 sets, 10 reps
• Seated Leg Curl: 2 sets, 10 reps
• Standing Calf Raise: 2 sets, 12 reps
• Bench Press: 3 sets, 10 reps
• One-Arm Dumbbell Row: 3 sets, 10 reps
• Seated Dumbbell Shoulder Press: 3 sets, 10 reps
• Lying Triceps Extensions: 2 sets, 10 reps

6th: rest

7th: cardio

Cardio workouts after 40

There are several reasons why a cardio workout is very important if you are over 40.

First, your metabolism slows down.

If you try cardio from time to time you will increase your metabolism to burn those fat layers.

Second, and very important – cardio is essential if you want to have a healthy heart.

But you should do low-intensity cardio like walking and jogging.

20-30 minutes of jogging is enough.

Once or twice per week on a treadmill will be good for you.

You can do cardio on your rest day.

Find out how to exercise if you are over 50 here.

Supplement to use with this workout program

Supplements are definitely very good allies in your bodybuilding and fitness journey.

Especially when you want to build muscle after 40.

Here’s the kicker:

I don’t like steroids so I’m not talking about steroids.

There are some effective supplements made of natural ingredients that can help you build muscles after 40.

You will need a testosterone booster to build muscles in your 40s and 50s.

The most effective supplement for building muscle over 40 (I am not using steroids), in my opinion, is Testo Prime.

I am using this supplement when I need more testosterone and more strength.

Testo Prime is made only of natural ingredients (you can check the label to see a complete list).

It’s made of 12 clinically-tested ingredients:

• Ashwagandha extract – clinically tested ingredient, that boosts testosterone, energy, focus, and endurance. Also improves sleep quality, reduces stress, and boosts metabolism.
• Panax Ginseng – a plant extract that increases your libido and carries oxygen to your muscles, so improves endurance and reduces fatigue
• Fenugreek– a plant extract that blocks estrogen production, boosts libido and increases your strength
• D-aspartic acid – an amino acid that boosts testosterone production by 50%
• Green tea – helps maintain testosterone levels, speeds up the metabolism
• Pomegranate extract – improves sexual performance and increases penis blood flow, reduces fatigue
• Vitamin D – also increases the levels of testosterone and your libido. Improves your immune system.
• Zinc – is vitally important for the excretion of testosterone. Best testosterone-boosting mineral.
• B5 vitamin– converts fat layers into energy.
• B6 vitamin – by stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
• Garlic extract – boosts T levels, overall health, and metabolism. Don’t worry, your breath isn’t going to be bad.
• Black pepper (piperine) – helps all the above-mentioned ingredients to be absorbed well.

It will boost your testosterone, reduce tiredness, fat layers, and man boobs and increase muscle mass.

Also, it will help you get a lean body.

I am using Testo Prime in both phases, bulking and cutting.

But, you need to use it regularly, for at least 3 months in one cycle.

You can read more about Testo Prime and check the price here.

Bottom line

The best way to build muscle after 40 is to work out.

Follow the above-mentioned muscle-building workout program, including cardio workouts and you will start gaining muscle mass.

You should avoid high-carb foods, junk foods, alcohol (especially beer), etc.

Also, after 30 your testosterone levels drop so you need to boost testosterone to gain muscle and build strong body.