PlanByWeek

Workout Plan for Seniors

12 weeks·3 days / wk·full body·machines

Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 6.530 hard sets30 sets

  1. Mon

    Oct 5

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 6.5
    Chest press machine2 × 10RPE 6.5
    Seated cable row2 × 10–12RPE 7
    Cable pull-through1 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Oct 7

    Full body B

    42 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 6.5
    Shoulder press machine2 × 10RPE 6.5
    Lat pulldown2 × 10–12RPE 7
    Smith machine split squat1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Oct 9

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine2 × 10–12RPE 7
    Machine row2 × 10–12RPE 7
    Hip abduction machine1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7

Weeks 2–12 locked

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  • Every session, every week
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  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

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02Block 1, week 2: RPE 732 hard sets32 sets
03Block 1, week 3: RPE 7.533 hard sets33 sets
04Deload: 60% loads, fewer sets22 hard sets22 sets
05Block 2, week 1: RPE 6.534 hard sets34 sets
06Block 2, week 2: RPE 736 hard sets36 sets
07Block 2, week 3: RPE 7.537 hard sets37 sets
08Deload: 60% loads, fewer sets23 hard sets23 sets
09Block 3, week 1: RPE 6.539 hard sets39 sets
10Block 3, week 2: RPE 740 hard sets40 sets
11Block 3, week 3: RPE 7.542 hard sets42 sets
12Test week: rep-max check + deload25 hard sets25 sets

The numbers

About this plan

12 weeks, 3 training days, full body structure: this workout plan for seniors targets general fitness. volume: 30 sets in week 1, 36 sets in week 6, 42 at the week-11 peak.

Full body A opens week 1 with Leg press 3 × 10, then Chest press machine 2 × 10, of 30 sets that week. 18 exercises appear over the 12 weeks; main lifts cycle 10/10/8 reps at RPE 6.5/7/7.5, accessories 12–15. With machines only, RPE sets the load across all 393 sets.

Week 12 is a rep-max check at 25 sets, after machines deloads in weeks 4 and 8.

The free week 1 holds 30 sets over 3 sessions (10 in Full body A). Loading weeks average 32, 36 and 40 sets block by block.

Weeks 1–4 run 30, 32, 33 and 22 sets. The last four weeks run 39, 40, 42 and 25 sets. Key sessions per week range from 0 to 2, 20 across the plan. Week 1 exercises include Leg press, Chest press machine, Seated cable row, Cable pull-through and Machine lateral raise.

Questions

FAQ

How many sets a week is the workout plan for seniors?

From 30 to 42 hard machines sets a week; 393 over 12 weeks.

What does a 3-day week look like on the workout plan for seniors?

3 sessions from 3 templates, 3 in week 1 with 30 machines sets.

Do I need a gym for the workout plan for seniors?

No — machines covers all 18 exercises and 393 sets.

When are the deload weeks in the workout plan for seniors?

Week 4 (22 sets) and week 8 (23 sets) — then week 12 at 25 sets after 393 total sets.

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