If you’re a busy man over 40, your first strength training protocol was likely a Total Body Workout. That’s excellent for building foundational strength and establishing consistency. However, for many men—especially those looking to build muscle (hypertrophy) or break through strength plateaus—the Total Body approach can eventually hit a wall. It becomes difficult to add the appropriate training volume and intensity without compromising recovery or spending too long in the gym.
The solution isn’t training harder or longer — it’s training smarter. That’s where a split routine for men over 40 becomes highly effective.
A strategic split routine allows you to dedicate an entire session to one or two muscle groups, giving you the intensity needed for progress while ensuring those muscles receive sufficient recovery time before being trained again. This guide breaks down the smartest and most evidence-informed split options for long-term strength.
Optimising the Split Routine for Men Over 40
As men enter their 40s and beyond, training needs shift. The goals remain the same—strength, mobility, muscle maintenance—but the recovery demands change. A split routine for men over 40 offers a structured way to increase training volume while still protecting joints, managing fatigue, and supporting longevity.
The split routine for men over 40 can provide an optimised approach to volume and recovery. It allows you to strategically divide your training across the week, dedicating high-quality focus to each muscle group.
The Strategic Advantage of the Split After 40
1. The Volume Breakthrough
Training volume (sets × reps × weight) is one of the primary drivers of muscle growth. Research into the link between weekly resistance training volume and increases in muscle mass suggests that increased volume is strongly associated with hypertrophy.
Challenge with Total Body Workouts:
A 45-minute Total Body session often limits you to 2–3 hard sets per major muscle group.
Advantage of a Split Routine:
A dedicated Upper Body session can safely include 6–8 hard sets for the chest, back and shoulders, resulting in more meaningful stimulus.
2. Superior Recovery Management
Another significant benefit of a split routine for men over 40 is the ability to manage recovery precisely.
By separating, say, a heavy leg day from a heavy upper-body day, you avoid cumulative fatigue, ensuring each muscle group gets the full recovery window it needs. Research in older adults suggests that allowing at least 48 hours between sessions for the same muscle group supports better strength development and joint health. Harvard Health reinforces this by recommending rest periods of this duration to help reduce injury risk and support muscular repair as part of healthy ageing
3. Better Focus and Training Quality
If you try to perform a heavy squat, bench press, and row all in one session, the quality of your later lifts inevitably suffers due to central nervous system fatigue. With a split, you can dedicate your freshest energy to only two or three primary movements, ensuring form stays tight and intensity remains high throughout the entire session.
Choosing the Right Split Routine for Men Over 40
There are three main types of split routine for men over 40 that balance effectiveness with safety and time constraints. The best choice depends on your weekly schedule and how many days you can commit to the gym.
1. The Upper/Lower Split (Recommended for 4 Days/Week)
This is the most balanced and popular option. You alternate between training your upper body (chest, back, shoulders, arms) and your lower body (quads, hamstrings, glutes, calves, core).
- Sample Schedule: Monday (Upper), Tuesday (Lower), Wednesday (Rest), Thursday (Upper), Friday (Lower), Weekend (Rest).
- Best For: Men seeking a balance of strength, muscle growth, and excellent recovery time. It allows you to hit each muscle group twice a week.
2. The Push/Pull/Legs (PPL) Split (Recommended for 3 or 6 Days/Week)
This advanced split groups muscles by their function (pushing, pulling, or leg movements). It is excellent for maximum volume, but requires greater discipline and commitment.
- Sample Schedule (3-Day): Monday (Push), Wednesday (Pull), Friday (Legs).
- Sample Schedule (6-Day): Monday (Push), Tuesday (Pull), Wednesday (Legs), Thursday (Rest), Friday (Push), Saturday (Pull).
- Best For: Men with specific physique goals who can commit to higher frequency and volume, and who already have a base of strength and are comfortable in the gym.
3. The Antagonistic Muscle Split (Recommended for 3 Days/Week)
This split groups opposing muscle groups into one session (e.g., Chest/Back, Quads/Hamstrings, Biceps/Triceps).
- Sample Schedule: Monday (Chest/Back), Wednesday (Legs), Friday (Shoulders/Arms).
- Best For: Men who enjoy supersetting for maximum time efficiency, as it leverages the principle of one muscle resting while the opposing muscle works.
The Upper/Lower Template: Your Foundational Split
While lower repetitions are often prioritized for maximal strength, these split templates use moderate-to-higher repetition ranges (8–15) on secondary movements to safely accumulate volume and drive muscle growth (hypertrophy), which is crucial for combating sarcopenia.
The examples below are general templates to show how a split routine for men over 40 can be structured strategically. They are not personalised plans, and they should always be adapted to your experience level, recovery, and any guidance from a qualified professional. Exercise selections shown are examples only – alternative movements may be safer or more appropriate depending on equipment, injury history or personal preference.
RISK MITIGATION WARNING: If you are new to compound movements or have pre-existing joint issues, it is strongly recommended that you consult a qualified Personal Trainer or Physiotherapist to verify your form before implementing these templates.
Note: Always perform a thorough 5-minute dynamic warm-up before starting and finish with a 5-minute cool-down.
Session 1: Upper Body Focus Example (Target: Chest, Back, Shoulders)
| Pairing | Exercise | Focus Category | Pairing Strategy |
| A (Antagonistic Superset) | 1. Bench Press (Barbell or Dumbbell) | Primary Push | Maximize effort on chest, shoulders, and triceps. |
| 2. Barbell/Dumbbell Row | Primary Pull | Uses the rest time from the push movement to train the back. | |
| B (Secondary Volume) | 3. Incline Dumbbell Press | Secondary Push | Targets upper chest, adding strategic volume. |
| 4. Lat Pulldown / Pull-Ups (Assisted) | Secondary Pull | Adds volume for back width and strength. | |
| C (Accessory Finishers) | 5. Lateral Raises (Shoulders) | Isolation/Shoulder Health | Focuses on lateral head, crucial for joint stability. |
| 6. Bicep Curl / Tricep Extension | Isolation Arms | Finishing volume for arms. |
Session 2: Lower Body Focus Example (Target: Quads, Glutes, Hamstrings, Core)
| Pairing | Exercise | Focus Category | Pairing Strategy |
| A (Main Lifts) | 1. Dumbbell Goblet Squat (or Leg Press) | Primary Quad/Glute | Foundational lower body compound movement. |
| 2. Romanian Deadlift (RDL) | Primary Hinge/Hamstring | Builds posterior chain strength and stability. | |
| B (Volume & Stability) | 3. Walking Lunges (Dumbbell) | Single-Leg/Balance | Addresses single-leg weaknesses and improves balance. |
| 4. Glute Bridges / Hip Thrusts | Targeted Glute Activation | Focuses on the often-neglected glute muscles. | |
| C (Core Finisher) | 5. Ab Rollouts or Hanging Leg Raises | High-Tension Core | Finish strong with core conditioning. |
Guidelines for Sets and Repetitions (Non-Prescriptive)
To maintain safety while providing structure, use the following evidence-informed guidelines when implementing the templates above:
- Primary Lifts (Exercises 1 & 2 in each session): Aim for 3 sets in the 5–10 repetition range. Use a weight that allows you to maintain excellent form but is challenging by the final repetition.
- Secondary Lifts (Exercises 3 & 4): Aim for 3 sets in the 10–12 repetition range. This is the hypertrophy/volume zone, using a slightly lighter weight.
- Accessory & Isolation (Exercises 5 & 6): Aim for 2 sets in the 12–20 repetition range. Focus on the muscle contraction and time under tension, not heavy weight.
- Rest Periods: Rest for 90–120 seconds between primary sets and 60–75 seconds between secondary/accessory sets to maintain session density.
- Loading: Choose loads based on your own comfort and capability; never sacrifice form or joint comfort for heavier lifts.
Programme Design: Making Your Split Routine Efficient
The split routine for men over 40 is a great starting point, but without efficiency built in, it can still waste time. You may find these time-saving strategies helpful:
1. Leverage the Superset
While Total Body workouts use supersets to save time, split routines use them to efficiently increase volume.
- Example: Instead of just resting between sets of a heavy Bench Press, rest time could be used to perform a light set of Face Pulls or Calf Raises. This works muscles that are not primary to the press, increasing volume without adding minutes to the session.
2. The Warm-Up/Work Transition
Warmups are essential parts of your gym routines A smart approach can be to use your first exercise as a progressive warm-up, to ensure the specific targeted muscle groups are warmed up before using heavier weights.
- Before your heavy Bench Press, perform at least two light sets with very low weight for 12 repetitions. This is often called a ramp-up set. You are warming up with the actual movement you are about to perform, maximising efficiency.
3. Building your programme around equipment availability
Gyms are busy. It is often easier to design your split routine for men over 40 to rely on dumbbells, benches, and cables (where possible) rather than power racks or Smith machines, which are often occupied. If you rely on a single station, your entire programme can be delayed.
The Importance of Intentional Recovery
A higher-volume split demands a greater focus on recovery—especially as you age. Since you are attacking muscles with more frequency and intensity, your recovery tactics must be intentional.
1. Fuel Your Volume
If you increase your training volume, you should increase your nutritional support, particularly protein intake. Protein is the raw material needed to repair the muscle damage created during your heavy split sessions. Many strength-focused nutrition guidelines suggest a protein intake of 1.6–2.2 grams per kilogram of body weight to support increased training demand. For more detailed information around the importance of protein, see our article on protein intake for men over 40.
2. Respect the Rest Day
For a 4-day Upper/Lower split, the dedicated rest days are key. This is when your body rebuilds and adapts. It is important to view rest days as the most important part of your workout. Prioritising quality sleep and light activity (active recovery) on those days can be highly beneficial. For more on recovery strategies and importance, see our article on rest day secrets.
3. Listen to Your Joints
If you feel persistent joint pain (knees, elbows, shoulders), it is important to adjust the programme. This is the body’s safety warning. Consider swapping out heavy barbell exercises for safer dumbbell or machine variations. For instance, if barbell squats cause pain, try Dumbbell Goblet Squats or a Leg Press instead. The goal is longevity. For more guidance, read our article on training around joint pain.
Conclusion: Strategic Strength for Life
A split routine for men over 40 is a powerful tool for progressing beyond some limitations of a simple full-body workouts. With smarter volume distribution, focused intensity and appropriate recovery, you can make consistent, safe, long-term strength gains without excessive gym time.
Get specific. Get strategic. Grow stronger — for life.
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Disclaimer
This article contains general fitness information and is not a substitute for professional medical or personalised training advice. Always consult a qualified healthcare provider or certified expert before beginning a new exercise routine. [Read our Full Disclaimer]
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