The "Prime 5" Weekly Split
A specialized hypertrophy and functional strength program designed for a 57-year-old trainee focused on joint longevity and muscle maintenance.
Monday: Chest
Focus on the push. Use controlled tempos to protect the shoulders.
- Barbell or Dumbbell Bench Press: 3 sets of 8–10 reps
- Incline Dumbbell Press: 3 sets of 10–12 reps
- Chest Press Machine: 3 sets of 12 reps
- Cable Flyes: 3 sets of 15 reps (Focus on the squeeze)
- Push-ups: 2 sets to failure (Finisher)
Tuesday: Back
Focus on the pull. Vital for posture and spine health.
- Deadlifts (Conventional or Hex Bar): 3 sets of 5–8 reps
- Lat Pulldowns (Wide Grip): 3 sets of 10–12 reps
- Seated Cable Rows: 3 sets of 10–12 reps
- One-Arm Dumbbell Rows: 3 sets of 10 reps per side
- Face Pulls: 3 sets of 15 reps (Essential for rotator cuffs)
Wednesday: Shoulders
Prioritize mobility. Avoid heavy behind-the-neck movements.
- Overhead Press (Dumbbell or Seated Barbell): 3 sets of 8–10 reps
- Lateral Raises: 4 sets of 15 reps
- Front Dumbbell Raises: 3 sets of 12 reps
- Reverse Flyes: 3 sets of 15 reps
- Dumbbell Shrugs: 3 sets of 12 reps
Thursday: Legs
The most demanding day. Form over ego to protect the knees.
- Barbell Squats or Leg Press: 3 sets of 8–10 reps
- Walking Lunges: 3 sets of 12 steps per leg
- Leg Extensions: 3 sets of 15 reps
- Hamstring Curls: 3 sets of 12–15 reps
- Calf Raises: 4 sets of 15–20 reps
Friday: Arms (Biceps & Triceps)
Focus on the pump and mind-muscle connection.
- Barbell or EZ-Bar Curls: 3 sets of 10 reps
- Triceps Cable Pushdowns: 3 sets of 12–15 reps
- Hammer Curls: 3 sets of 10 reps
- Overhead Triceps Extension: 3 sets of 12 reps
- Concentration Curls: 2 sets of 12 reps per arm
Pro-Tips for Longevity
| Strategy | Why it works |
|---|---|
| Warm-up | Spend 5–10 minutes on dynamic stretching to lubricate joints. |
| Tempo Control | Use a 2-second eccentric (lowering) phase to build muscle safely. |
| Rest Intervals | Aim for 60–90 seconds between sets to allow ATP recovery. |
| Protein Intake | Aim for 0.8g to 1g of protein per pound of body weight for recovery. |
A quick note on "No Pain, No Gain": Sharp, stabbing pain is a signal to stop. Dull muscle aches are the goal. If a specific joint is acting up, swap barbells for dumbbells for a more natural range of motion.
Next step: Would you like me to suggest some specific core/abs exercises you can sprinkle into these sessions?