STRENGTH.
MUSCLE.
LONGEVITY.
Four focused training days. Enough volume to build muscle. Enough heavy work to stay strong. Enough recovery to keep doing it week after week.
BUILT50 4-DAY
STRENGTH & MUSCLE.
This is a straightforward upper/lower program for lifters who want strength and muscle without turning every week into a recovery contest. The goal isn't to train less because you're getting older. The goal is to make the work count.
TRAIN. RECOVER. REPEAT.
STRENGTH EMPHASIS
Start with the big movements while you're fresh, then build additional chest, back, shoulder and arm volume.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press or Machine Press | 3 | 5–8 | 2–3 min |
| Chest-Supported Row | 3 | 6–10 | 2 min |
| Incline Dumbbell Press | 3 | 8–12 | 90 sec |
| Neutral-Grip Pulldown | 3 | 8–12 | 90 sec |
| Cable or Dumbbell Lateral Raise | 3 | 12–20 | 60 sec |
| Triceps Pressdown | 2 | 10–15 | 60 sec |
| Dumbbell or Cable Curl | 2 | 10–15 | 60 sec |
SQUAT EMPHASIS
Build the session around a squat pattern, then train the hamstrings, quads and calves without unnecessary junk volume.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat, Hack Squat or Leg Press | 3 | 5–8 | 2–3 min |
| Romanian Deadlift | 3 | 6–10 | 2 min |
| Leg Press or Split Squat | 3 | 8–12 | 90 sec |
| Leg Curl | 3 | 10–15 | 75 sec |
| Leg Extension | 2 | 12–15 | 60 sec |
| Standing or Seated Calf Raise | 3 | 10–15 | 60 sec |
MUSCLE EMPHASIS
Slightly higher reps and controlled volume with another full upper-body stimulus.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell or Machine Press | 3 | 8–12 | 2 min |
| Lat Pulldown or Assisted Pull-Up | 3 | 8–12 | 2 min |
| Seated Cable Row | 3 | 10–12 | 90 sec |
| Cable or Pec-Deck Fly | 2 | 12–15 | 75 sec |
| Lateral Raise | 3 | 12–20 | 60 sec |
| Rear-Delt Fly | 2 | 12–20 | 60 sec |
| Triceps Extension | 2 | 10–15 | 60 sec |
| Hammer Curl | 2 | 10–15 | 60 sec |
MUSCLE EMPHASIS
A second lower-body session with moderate loads and enough volume to train the legs hard without simply repeating Day 2.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press or Hack Squat | 3 | 8–12 | 2 min |
| Romanian Deadlift or Hip Hinge | 3 | 8–12 | 2 min |
| Bulgarian Split Squat | 2 | 8–12 / leg | 90 sec |
| Leg Curl | 3 | 10–15 | 75 sec |
| Leg Extension | 2 | 12–15 | 60 sec |
| Standing or Seated Calf Raise | 3 | 12–20 | 60 sec |
The goal is not to leave the gym destroyed. The goal is to give your body a reason to adapt — then come back strong enough to do it again.
MAKE THE PROGRAM WORK.
1. WARM UP — DON'T WEAR YOURSELF OUT
Start with 5–10 minutes of easy movement if needed, then use progressively heavier warm-up sets before the first major lift. Warm-up sets prepare you for the working weight; they aren't supposed to become another workout.
2. LEAVE A LITTLE IN THE TANK
Most working sets should finish with roughly 1–3 good reps remaining. You can train hard without taking every compound movement to absolute failure.
3. USE DOUBLE PROGRESSION
Start with a weight you can control near the bottom of the listed rep range. Over time, add reps. Once you can reach the top of the range with good form across your working sets, increase the load slightly and build again.
4. DON'T FORCE PAINFUL EXERCISES
The exercise list is a framework, not a loyalty test. If a movement consistently hurts a joint, use a similar movement pattern that you can perform comfortably and progressively.
5. RUN IT FOR 8 WEEKS
Give the program enough time to work. Track your loads and reps for eight weeks instead of changing exercises every time you see a new workout online.
6. DELOAD WHEN YOU ACTUALLY NEED IT
If performance is falling, soreness is lingering, joints are getting increasingly irritated and normal sessions suddenly feel unusually difficult, consider an easier week. Reduce load, sets or both, then build back up.
BUILD SOMETHING THAT LASTS.
Training doesn't stop because another birthday showed up. Join the BUILT50 community for workouts, training discussion, recovery, nutrition and the occasional questionable gym joke.