MIDLIFE MUSCLE MASTERY — 2-DAY BLUEPRINT
WORKOUT A
BACK • SHOULDERS • CORE
CLOSE-GRIP
PULLDOWN
7 controlled reps
5 sec up • 5 sec down
SEATED
SHOULDER PRESS
7 controlled reps
5 sec up • 5 sec down
CABLE CRUNCH
or Hanging Leg Raise
12–15 controlled reps
Slow and controlled
COACH'S NOTES
Move slowly. Keep constant tension.
No momentum. Stop when form breaks.
PRECISION > SPEED
WORKOUT B
CHEST • LEGS • CORE
SLIGHT INCLINE
PRESS
Machine or Barbell — 7 controlled reps
5 sec up • 5 sec down
LEG PRESS
10 controlled reps
Slow descent • controlled throughout
STATIONARY BIKE
85 RPM • recovery and circulation
Not a sprint. Not a rest. Steady.
COACH'S NOTES
Train hard, but stay controlled.
Focus on rep quality not quantity.
QUALITY > QUANTITY
BUILD IT AROUND YOUR LIFE
Mon
WORKOUT A
Tue
RECOVER
Wed
RECOVER
Thur
WORKOUT B
FRI / SAT / SUN — RECOVER • WORK • LIVE
Your days don't have to be Monday and Thursday.
Shift worker? Weekend worker? Rotating schedule
Move the days. Keep the recovery
The only rule: at least one full day between sessions.
That's it.
HOW TO PROGRESS
CONTROL IT
Own every rep with clean form.
Before adding weight
COMPLETE IT
Hit the prescribed reps
with good form every time.
INCREASE IT
Add small resistance
when you're truly ready.