Workout Splits
What Are Workout Splits?
A workout split is how you structure your training across the week—determining which muscle groups you train and how often. Many traditional programs require 4-6 days a week in the gym, but for busy men over 40, that’s not realistic or necessary.
At Midlife Muscle Mastery, we focus on 2-day and 3-day splits because they provide maximum muscle growth with minimal time commitment. Our low-volume, high-intensity approach ensures that each set is taken to failure with a controlled 5/5 cadence, meaning you don’t need endless sets to stimulate growth.
Why We Use a 2-Day or 3-Day Split?
✅ More Recovery = More Growth – Training too often can lead to burnout, joint stress, and stalled progress. Our approach prioritizes full recovery for stronger, more effective workouts.
✅ Time-Efficient for Busy Schedules – 1-3 hours per week in the gym is all you need to build serious muscle.
✅ Strength & Muscle Retention – Every workout focuses on key compound movements, ensuring progressive overload and strength gains.
Which Split is Right for You?
💪 2-Day Split (Minimalist & Effective) – Ideal for those with very limited time who still want to gain muscle and strength.
🏋️ 3-Day Split (Balanced & Optimized) – Perfect for those who want slightly more training frequency while still prioritizing recovery.
🔻 Click below to choose your split and start training smarter! 🔻
Workout A (Upper Body & Core)
✅ Back Exercise:
Close-Grip Lat Pulldown (Machine)
✅ Shoulder Exercise:
Seated Machine Shoulder Press
✅ Chest Exercise:
Incline Barbell or Dumbbell Press
✅ Trap Exercise:
Slow Dumbbell Shrugs (Hold at the top for max contraction)
✅ Core Exercise:
Hanging Leg Raises
Workout B (Lower Body & Full-Body Movements)
✅ Quad-Dominant Exercise:
Leg Press (Machine or Sled)
✅ Hamstring & Glute Exercise:
Romanian Deadlifts (Barbell or Dumbbells)
✅ Calf Exercise:
Seated Calf Raises (Machine or Dumbbell on Knees)
✅ Core Exercise:
Hanging Leg Raises
✅ Cardio for Recovery:
Incline Walking – 5 minutes at moderate pace
Workout A – Push Day (Chest, Shoulders, Triceps)
✅ Chest Exercise:
Incline Bench Press (Barbell or Dumbbells)
✅ Triceps Exercise:
Rope Triceps Pushdowns (Cable)
✅ Shoulder Exercise:
Standing Dumbbell Shoulder Press
Workout B – Pull Day (Back, Biceps, Traps)
✅ Lat & Upper Back Exercise:
Dumbbell Pullovers
✅ Rowing Movement:
Bent-Over Barbell Row
✅ Biceps Exercise:
Barbell or Dumbbell Biceps Curls
✅ Trap Exercise:
Slow Dumbbell Shrugs
Workout C – Leg Day (Quads, Hamstrings, Glutes, Calves)
✅ Quad-Dominant Exercise:
Leg Press (Machine or Sled)
✅ Hamstring & Glute Exercise:
Hack Squats (Machine or Goblet Squats)
✅ Leg Extension & Hamstring Curl:
Leg Extensions (Machine)
✅ Calf Exercise:
Seated Calf Raises (Machine or Dumbbell on Knees)
