Date: March 07th, 2023
Before starting any workout program, it is always important to consult with a physician or a qualified fitness professional to ensure that you are physically capable of engaging in a new exercise regimen.
Assuming that the individual is cleared for exercise, here is a sample workout program for a man with 80 kg weight and age more than 40 who wants to start with bodybuilding:
Day 1: Chest and Triceps
- Barbell bench press - 3 sets x 8-12 reps
- Incline dumbbell press - 3 sets x 8-12 reps
- Cable flyes - 3 sets x 10-15 reps
- Tricep pushdowns - 3 sets x 10-15 reps
- Overhead tricep extensions - 3 sets x 10-15 reps
Day 2: Back and Biceps
- Deadlifts - 3 sets x 8-12 reps
- Bent over rows - 3 sets x 8-12 reps
- Pull-ups or lat pull-downs - 3 sets x 8-12 reps
- Barbell curls - 3 sets x 10-15 reps
- Hammer curls - 3 sets x 10-15 reps
Day 3: Rest or Cardio
Day 4: Legs
- Squats - 3 sets x 8-12 reps
- Leg press - 3 sets x 10-15 reps
- Lunges - 3 sets x 10-15 reps
- Leg extensions - 3 sets x 10-15 reps
- Leg curls - 3 sets x 10-15 reps
Day 5: Shoulders and Abs
- Military press - 3 sets x 8-12 reps
- Arnold press - 3 sets x 8-12 reps
- Lateral raises - 3 sets x 10-15 reps
- Front raises - 3 sets x 10-15 reps
- Plank - 3 sets x 30-60 seconds
- Cable crunches - 3 sets x 15-20 reps
Day 6: Rest or Cardio
Day 7: Rest
In addition to the above program, it's important to incorporate cardiovascular exercise into the workout routine, such as running, cycling, or swimming, for at least 20-30 minutes, three times per week. It is also important to consume a balanced diet and adequate protein to support muscle growth and recovery.
As the individual progresses in their workout program, they can gradually increase the weight lifted and the number of sets and reps performed. It is also important to incorporate progressive overload, which means gradually increasing the weight lifted over time to continually challenge the muscles and promote growth.
To track progress, the individual can keep a workout journal and record the weight lifted, sets and reps performed, and any notes on how they felt during the workout. This can help to identify areas of improvement and adjust the workout program as needed.
Additionally, proper form and technique should be emphasized throughout the workout program to reduce the risk of injury and maximize the effectiveness of each exercise. It may be beneficial to work with a qualified personal trainer to learn proper form and receive guidance on how to progress in the program.
Overall, consistency and dedication are key to achieving success in bodybuilding. By following a structured workout program, incorporating cardiovascular exercise and proper nutrition, and gradually increasing the weight lifted and intensity of the workouts, the individual can build muscle, improve their physique, and enhance their overall health and well-being.
It is also important to note that rest and recovery are crucial components of any workout program, especially for individuals over 40. Adequate rest allows the muscles to recover and grow, while also reducing the risk of injury and burnout.
To optimize recovery, the individual can incorporate stretching, foam rolling, and other recovery techniques such as massage or acupuncture. Getting enough sleep and maintaining a balanced diet with adequate protein, carbohydrates, and healthy fats can also support recovery and muscle growth.
Finally, it is important to remember that progress may not always be linear and there may be setbacks along the way. It is important to stay motivated and focused on long-term goals, while also celebrating small victories and progress made along the way.
In summary, starting a bodybuilding program as an individual over 40 with 80 kg weight requires a structured workout program, proper nutrition, rest and recovery, and dedication to achieve long-term success. Consulting with a physician or qualified fitness professional and working with a personal trainer can also be beneficial to ensure proper form, technique, and progression. With consistency and dedication, the individual can achieve their bodybuilding goals and improve their overall health and well-being.
The duration of following this regimen will vary based on individual goals, starting fitness level, and progress made over time. Generally, it is recommended to follow a structured workout program for at least 12 weeks to allow for significant progress and adaptations in muscle growth and strength. However, some individuals may choose to continue the program for a longer duration to achieve more advanced goals. It is important to continually assess progress and adjust the program as needed to ensure ongoing progress and prevent plateaus.
It is also important to note that after completing a 12-week program, individuals may choose to switch up their routine to prevent boredom and promote further progress. This could include incorporating new exercises, changing the rep ranges and weights lifted, or adjusting the frequency and duration of workouts.
Furthermore, bodybuilding is a lifelong journey, and individuals should aim to maintain their gains by continuing to exercise regularly and follow a balanced diet. This may include adjusting the intensity and frequency of workouts as they age or encounter new challenges.
In summary, the duration of following a bodybuilding regimen will vary based on individual goals and progress. A structured workout program should be followed for at least 12 weeks to allow for significant progress and adaptations. After completing the program, individuals can switch up their routine and continue to exercise regularly to maintain their gains and achieve new goals.