8 Week Bodybuilding Over 50 Workout Routine + Free PDF

Bodybuilding Over 50 – Introduction

If you want a great bodybuilding workout routine for over 50, you’re in the right place!

Lifting weights is arguably one of the best things you can do for your body.

For example, compound exercises like:

• squats,
• bench presses,
• deadlifts,
• power cleans,
• push-ups, and
• pull-ups

They strengthen major muscle groups, ligaments, tendons, and joints, improve overall health, and are also good for mental well-being.

Several weight training workouts exist, including powerlifting, Olympic lifting, functional training, calisthenics, and bodybuilding.

These workout variations can also be combined, which is something CrossFit does very well.

However, some exercisers want to work out for bigger muscles, which means focusing on bodybuilding.

Bodybuilding aims to trigger hypertrophy, the scientific term for increases in muscle size.

This article explains why bodybuilding is an excellent workout for exercisers over 50 and provides an eight-week bodybuilding program to follow.

Bodybuilding Benefits for Men Over 50

A lot of people assume that bodybuilding is a young man’s game.

That’s probably true if you have dreams of winning the next Mr. Olympia competition, but that doesn’t mean training for hypertrophy is a waste of time.

Some of the most notable benefits of bodybuilding for men over 50 include:

Increased muscle mass

Bodybuilding workouts are designed to build muscle.

But, for men in their 50s, this benefit goes beyond a better appearance.

Muscle mass peaks and then starts to decline after your mid-30s.

The average man will lose 3-5% of his muscle mass per decade after age 30.¹

Among the leading causes of muscle loss in men over 50 are:

• a decrease in testosterone levels
• aging,
• lack of resistance training and
• poor nutrition

They all contribute to muscle loss in men over 50.

Muscle loss is a common issue that arises in older adults.

Its prevalence increases with age and can result in functional impairments, such as difficulty climbing stairs or walking long distances.

However, with the right type of workout, you can delay and even reverse this loss of lean muscle mass.

So, don’t wait until you need a walker; take action now and start a regular strength training program today!

However, even if you have been sedentary your entire life and are starting to have mobility issues, never give up.

For example, Shirley Webb started deadlifting at 75, regained her mobility, and became a powerlifter!

Increased strength

Unlike powerlifters and Olympic weightlifters, bodybuilders generally aren’t concerned about getting stronger.

Instead, they’re focused more on increasing muscle size.

That said, a bigger muscle is usually a stronger muscle, so bodybuilders get stronger as a happy side-effect of their hypertrophy workouts.

Stronger bones

Lifting weights puts stress on your muscles, which, in turn, puts stress on your bones.

This stimulates bone-building cells called osteoblasts to lay down new bone tissue, making the skeleton denser and stronger.

Like muscle mass, bone density tends to decline with age, and bodybuilding is a very effective way to prevent age-related bone loss.

Increased basal metabolic rate

Your basal or basic metabolic rate is the number of calories you burn daily at rest.

Muscles are metabolically active tissue and, as a result, need energy to sustain themselves.

So, the more muscle you’ve got, the more calories you’ll burn every day, even when you’re not training.

A fast-revving metabolism makes it much easier to lose weight or maintain a healthy level of body fat.

Improved appearance

At the risk of sounding shallow, lean, muscular bodies are generally more attractive than soft, overweight bodies.

People tend to feel happier when they look good.

In a 2024 meta-analysis, the British Medical Journal concluded that strength training is one of the most effective exercise modalities for managing depression and improving self-esteem and confidence.

Bodybuilding Over 50 Workout Routine

Bodybuilders mostly follow split routines, training different muscles on different days.

This provides the time necessary to do multiple sets of several different exercises per body part; that volume is an integral part of the muscle-building process.

As such, for this workout, you’ll need to hit the weight room, whether in your home or at the gym, four days per week.

Why not more?

After all, many top bodybuilders train six or more times a week.

The main reason is that, as a man or woman in your 50s, you probably won’t be able to recover from more than four workouts per week.

Anabolic hormone production is lower than it was when you were younger.

Therefore, you should allocate more rest days for your recovery between workouts.

So, while bodybuilding training is undoubtedly good for you, more workouts per week are not always better.

This is your program for the next eight weeks:

8-Week Bodybuilding Over 50 4-Day Split Workout Routine

Of course, before doing any of these workouts, you must prepare your body for what you’re about to do with a thorough warm-up.

Warm-ups are especially important for older exercisers.

Start with 5-10 minutes of easy cardio to get your blood pumping, then stretch and mobilize the muscles and joints you are about to train.

Pay extra attention to any areas that feel sore or stiff.

Finally, do 2-3 sets of the first exercise from the workout you are about to do using lighter weights.

This is called ramping and will ensure your muscles are firing properly so you can get the most from your training.

Workout 1 – Chest and Abs

Exercises 3a and 3b are to be done as a superset.

Do 10-12 cable crossovers immediately, followed by 10-12 reps on the chest press machine.

Rest a minute, and then repeat the pairing.

Do three supersets in total.

Workout 2 – Back

Workout 3 – Legs and Abs

Exercises 3a and 3b are to be done as a superset.

Do 10-12 leg extensions immediately, followed by 10-12 leg curls.

Rest a minute, and then repeat the pairing.

Do three supersets in total.

Workout 4 – Shoulders and Arms

Exercises 6a and 6b are to be done as a superset.

Do 12-15 EZ bar cable curls immediately, followed by 12-15 skull crushers or cable pushdowns.

Rest a minute, and then repeat the pairing.

Do three supersets in total.

Alternative Bodybuilding 4-Day Splits

If the workout split defined above doesn’t suit your schedule, use one of these options:

Take the Weekend off

Or:

Rest on Saturday

The bottom line is that almost any program design will work as long as you do not work out three consecutive days.

The most advantageous choice will always be the one that fits the most smoothly into your lifestyle.

You may need to adjust your workout schedule from one week to the next.

Regardless of how you do it, you’ll make the gains you deserve if you balance training and rest and avoid overtraining. 

Bodybuilding Over 50 Workout Routine PDF

This monthly progress workout tracker helps you progress in your bodybuilding program.

Included in this 26-page PDF are:

• All the exercises of this 8-week Bodybuilding Over 50 Workout 4-day split Program
• Four color-coded workouts printables for easy reference
• Sets, reps, rest, and a field to enter the lbs/kg you lift
• Plus, there are three options for the 4-day split: rest on Sunday, weekends off, or Saturday
• Last but not least, three 12-month calendars for each 4-day split option

Download your copy today; you have nothing to lose and plenty to gain!

Bodybuilding Over 50 Workout Routine – FAQ

Got a question about bodybuilding over 50?

We’ve got the answers!

#1. How much weight should I use for each exercise?

I can’t answer this question because I don’t know how strong you are!

That said, you should choose a weight that takes you close to muscular failure somewhere within the specified rep range.

For example, where the program calls for 10-12 reps if you can do more than 12, the weight is too light, but it’s too heavy if you can’t manage 10.

You probably won’t figure out the amount of weight per exercise immediately, but after a workout or two, you should have identified the correct weights.

2. Do I use the same weights for the entire eight-week program?

For a bodybuilding workout to be effective, it needs to be progressive.

Progressive overload is the gradual increase of stress on the body during training.

This can be done by gradually increasing the weight, repetitions, or number of sets performed during a strength training workout.

The principle of progressive overload plays an important role in strength training, as it is the only way to continue progressing and seeing good results.

When applied correctly, progressive overload increases muscle strength and size.

That means you must do your best to work slightly harder from one week to the next.

For example, if you manage 10 reps with 45kg (100 pounds) one week, you must either try to do 11 reps the next week or use 47.5kg (105 lbs).

While one rep or 2.5kg might not sound like a lot, all these small increases will add up over eight weeks.

Remember that you should never sacrifice good form for higher reps or heavier weights.

If you have to cheat to do more, the risk of injury outweighs any benefits!

As an older exerciser, I know that lifting smarter means lifting lighter; I have the scars and wounds to prove it!

3. Can I change some of the exercises?

Depending on where you train, you may not have access to the necessary equipment to do all the prescribed exercises.

Or, there may be strength training exercises you don’t like.

Feel free to make changes based on your wants and needs, but keep true to the program.

For example, you could do back squats instead of front squats, but doing hip abductions instead of squats is very different.

And, of course, you should not do exercises for different muscle groups, such as adding a biceps exercise to leg day.

4. What diet should I follow during this workout?

It’s beyond the scope of this article to provide you with a detailed guide on what to eat for building muscle.

But here are some bodybuilding nutrition guidelines for men over 50 years of age:

• Make sure you get enough protein
• Therefore, consume roughly one gram of protein per pound of body weight
• Create a slight (250-500) calorie surplus
• Eat clean, meaning primarily natural, nutritious foods
• Eat lots of vegetables and fruit
• Get plenty of fiber
• Eat 4-6 meals a day
• Drink plenty of water
• Consider using some bodybuilding supplements

Check out Clean Eating for Beginners: The Guide to Getting Started for more details.

5. Do I HAVE to use nutritional supplements?

While bodybuilding supplements are not compulsory, and you can build muscle without them, they can be helpful.

Good options include:

• Amino acids
• Creatine
• Essential fatty acids
• Multivitamin/mineral
• Pre-workout
• Testosterone booster
• Vitamin D
• Whey protein powder
• ZMA (Natural Sleep Enhancer)

6. What about cardio?

Cardio should still be part of your training, even when you’re following a bodybuilding routine.

Cardio works your heart and lungs and is good for your circulatory system and general health.

It’ll also help keep you lean.

In addition to your bodybuilding workouts, try to do 3-4 20-minute weekly cardio sessions.

However, don’t do much more than this, as it could impede muscle growth.

7. How long does it take to build muscle?

This is another of those questions that is difficult to predict.

Age, genetics, diet, program adherence, and previous exercise history determine how quickly you build muscle.

That said, if you work hard, eat right, and don’t miss any workouts, after eight weeks, you should see some increases in muscle size and undoubtedly be stronger, too.

Bodybuilding Over 50 Workout Routine – Wrapping Up

While there is nothing wrong with powerlifting and Olympic lifting, you might be more interested in improving your appearance than increasing athletic performance.

You want to look good!

Thankfully, training for a better appearance can also improve your overall strength and health, even if your primary goal is bigger biceps or broader shoulders.

If bodybuilding has disadvantages, the workouts tend to be long, and you must commit to working out at least four times a week.

In contrast, for general strength training, two short-ish workouts per week are all that you need.

But if you’ve got the time, energy, and motivation to hit the gym four times a week, you should soon start to see measurable progress.

Remember that while your workouts trigger muscle growth, hypertrophy only happens when you’re resting and sleeping and if you fuel your muscles with the right foods.

Therefore, what you do outside the gym is just as important as what you do inside.

Bodybuilding is a lifestyle!

No matter what, take your time, enjoy your training, and you can transform your fitness, yes, even over 50.

At least, that is my personal experience.

Bodybuilding Tips for Long-Term Success

Building muscle after 50 takes effort, but it’s far from impossible.

Following a well-designed exercise program that includes both strength training workouts and cardiovascular exercises is the best way to stay fit and strong as your body ages.

Focus on proper form during each training session to reduce the risk of injury.

Even if you’re using lighter weights, you can still see similar results by using higher rep ranges and pushing yourself safely.

The key is to show up, warm-up, train smart, and give your body time to recover.

With consistency, you’ll be amazed at what you can achieve — no matter your age.

What’s Next

Building muscle after 50 isn’t just about lifting weights — it’s about making smart choices inside and outside the gym.

Here are some helpful guides to keep you moving forward wherever you are in your fitness journey:

• Weight Lift for Weight Loss: Discover how lifting weights can help you burn fat while building strength.
• 5×5 Workout for Over 50: The Pros and Cons You Need to Know: Thinking about trying the 5×5 program? See if it’s a good fit for you.
• Best Protein Powder for Men Over 50 Today + Buying Guide: Find protein powders that support muscle growth and recovery.
• Strength Training for Men Over 50 + Full-Body Workout: Learn how to build strength and stay fit with a safe, effective program.
• 7 Deadlift Muscles Worked That Can Change Your Body and Life: See what muscles you’re working when you deadlift and why it’s such a powerful exercise + how to deadlift.

Related PostsHow to Get Started Bodybuilding: A Beginners Guide

Footnotes

¹ Declining muscle mass is part of the aging process, but that does not mean you are helpless to stop it – Harvard Health Publishing