Platework
All programs
Over-50 Strength

Joint-friendly, life-friendly

Over-50 Strength

Three sessions a week. Compound lifts in safe ranges, plenty of rest, longevity-focused.

For lifters in their 50s, 60s, 70s. Heavy enough to keep bone density and muscle mass; smart enough to avoid joint flare-ups. Lots of warmup, careful progression, and grip/balance work to keep you mobile for decades.

over 50longevityjoint friendly

Sample week

The full template is what gets cloned into your account.

Mon

Full Body A

5 lifts

  • Goblet Squat

    3×8

  • Dumbbell Bench Press

    3×8

  • Seated Cable Row

    3×10

  • Farmer's Carry

    3×40 yd

  • Dead Bug

    3×8 each

Wed

Full Body B

5 lifts

  • Romanian Deadlift

    3×8

  • Seated Dumbbell Shoulder Press

    3×8

  • Lat Pulldown

    3×10

  • Step-Up

    3×8 each

  • Bird Dog

    3×8 each

Fri

Full Body C

4 lifts

  • Trap Bar Deadlift

    3×6

  • Incline Dumbbell Bench Press

    3×8

  • Seated Cable Row

    3×10

  • Side Plank

    3×30s each