PlanByWeek

Workout Plan for Seniors

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

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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
02Block 1, week 2: RPE 732 hard sets32 sets
3 sessions

  1. Mon

    Oct 12

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 7
    Chest press machine3 × 10RPE 7
    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 14

    Full body B

    45 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 7
    Shoulder press machine3 × 10RPE 7
    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 16

    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
03Block 1, week 3: RPE 7.533 hard sets33 sets
3 sessions

  1. Mon

    Oct 19

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Leg press3 × 8RPE 7.5
    Chest press machine3 × 8RPE 7.5
    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 21

    Full body B

    45 min
    ExerciseSets×RepsLoad
    45° back extension3 × 8RPE 7.5
    Shoulder press machine3 × 8RPE 7.5
    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 23

    Full body C

    45 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 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
04Deload: 60% loads, fewer sets22 hard sets22 sets
3 sessions

  1. Mon

    Oct 26

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Leg press2 × 5RPE 6
    Chest press machine2 × 5RPE 6
    Seated cable row1 × 10–12RPE 6
    Cable pull-through1 × 12–15RPE 6
    Machine lateral raise1 × 12–15RPE 6
    Cable crunch1 × 12–15RPE 6

  2. Wed

    Oct 28

    Full body B

    36 min
    ExerciseSets×RepsLoad
    45° back extension2 × 5RPE 6
    Shoulder press machine2 × 5RPE 6
    Lat pulldown1 × 10–12RPE 6
    Smith machine split squat1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Pallof press1 × 12–15RPE 6

  3. Fri

    Oct 30

    Full body C

    29 min
    ExerciseSets×RepsLoad
    Hack squat1 × 10–12RPE 6
    Incline chest press machine1 × 10–12RPE 6
    Machine row1 × 10–12RPE 6
    Hip abduction machine1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6
    Seated calf raise1 × 12–15RPE 6
05Block 2, week 1: RPE 6.534 hard sets34 sets
3 sessions

  1. Mon

    Nov 2

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 6.75
    Chest press machine3 × 10RPE 6.75
    Seated cable row3 × 10–12RPE 7
    Cable pull-through1 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Nov 4

    Full body B

    45 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 6.75
    Shoulder press machine3 × 10RPE 6.75
    Lat pulldown2 × 10–12RPE 7
    Smith machine split squat1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Nov 6

    Full body C

    45 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 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
06Block 2, week 2: RPE 736 hard sets36 sets
3 sessions

  1. Mon

    Nov 9

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 7.25
    Chest press machine3 × 10RPE 7.25
    Seated cable row3 × 10–12RPE 7
    Cable pull-through1 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Nov 11

    Full body B

    48 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 7.25
    Shoulder press machine3 × 10RPE 7.25
    Lat pulldown3 × 10–12RPE 7
    Smith machine split squat1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Nov 13

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 10–12RPE 7
    Machine row3 × 10–12RPE 7
    Hip abduction machine1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7
07Block 2, week 3: RPE 7.537 hard sets37 sets
3 sessions

  1. Mon

    Nov 16

    Full body A

    52 min
    ExerciseSets×RepsLoad
    Leg press3 × 8RPE 7.75
    Chest press machine3 × 8RPE 7.75
    Seated cable row3 × 10–12RPE 7
    Cable pull-through2 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Nov 18

    Full body B

    48 min
    ExerciseSets×RepsLoad
    45° back extension3 × 8RPE 7.75
    Shoulder press machine3 × 8RPE 7.75
    Lat pulldown3 × 10–12RPE 7
    Smith machine split squat1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Nov 20

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 10–12RPE 7
    Machine row3 × 10–12RPE 7
    Hip abduction machine1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7
08Deload: 60% loads, fewer sets23 hard sets23 sets
3 sessions

  1. Mon

    Nov 23

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Leg press2 × 5RPE 6
    Chest press machine2 × 5RPE 6
    Seated cable row1 × 10–12RPE 6
    Cable pull-through1 × 12–15RPE 6
    Machine lateral raise1 × 12–15RPE 6
    Cable crunch1 × 12–15RPE 6

  2. Wed

    Nov 25

    Full body B

    36 min
    ExerciseSets×RepsLoad
    45° back extension2 × 5RPE 6
    Shoulder press machine2 × 5RPE 6
    Lat pulldown1 × 10–12RPE 6
    Smith machine split squat1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Pallof press1 × 12–15RPE 6

  3. Fri

    Nov 27

    Full body C

    32 min
    ExerciseSets×RepsLoad
    Hack squat2 × 10–12RPE 6
    Incline chest press machine1 × 10–12RPE 6
    Machine row1 × 10–12RPE 6
    Hip abduction machine1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6
    Seated calf raise1 × 12–15RPE 6
09Block 3, week 1: RPE 6.539 hard sets39 sets
3 sessions

  1. Mon

    Nov 30

    Full body A

    52 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 7
    Chest press machine3 × 10RPE 7
    Seated cable row3 × 10–12RPE 7
    Cable pull-through2 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Dec 2

    Full body B

    52 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 7
    Shoulder press machine3 × 10RPE 7
    Lat pulldown3 × 10–12RPE 7
    Smith machine split squat2 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Dec 4

    Full body C

    52 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 10–12RPE 7
    Machine row3 × 10–12RPE 7
    Hip abduction machine2 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7
10Block 3, week 2: RPE 740 hard sets40 sets
3 sessions

  1. Mon

    Dec 7

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Leg press3 × 10RPE 7.5
    Chest press machine3 × 10RPE 7.5
    Seated cable row3 × 10–12RPE 7
    Cable pull-through2 × 12–15RPE 7
    Machine lateral raise2 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Dec 9

    Full body B

    52 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 7.5
    Shoulder press machine3 × 10RPE 7.5
    Lat pulldown3 × 10–12RPE 7
    Smith machine split squat2 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Dec 11

    Full body C

    52 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 10–12RPE 7
    Machine row3 × 10–12RPE 7
    Hip abduction machine2 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7
11Block 3, week 3: RPE 7.542 hard sets42 sets
3 sessions

  1. Mon

    Dec 14

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Leg press3 × 8RPE 8
    Chest press machine3 × 8RPE 8
    Seated cable row3 × 10–12RPE 7
    Cable pull-through2 × 12–15RPE 7
    Machine lateral raise2 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Dec 16

    Full body B

    55 min
    ExerciseSets×RepsLoad
    45° back extension3 × 8RPE 8
    Shoulder press machine3 × 8RPE 8
    Lat pulldown3 × 10–12RPE 7
    Smith machine split squat2 × 12–15RPE 7
    Cable curl2 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Dec 18

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Hack squat3 × 10–12RPE 7
    Incline chest press machine3 × 10–12RPE 7
    Machine row3 × 10–12RPE 7
    Hip abduction machine2 × 12–15RPE 7
    Cable pushdown2 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7
12Test week: rep-max check + deload25 hard sets25 sets
3 sessions

  1. Mon

    Dec 21

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Leg press3 × AMRAP1 set to RPE 9
    Chest press machine2 × AMRAP1 set to RPE 9
    Seated cable row1 × 10–12RPE 7
    Cable pull-through1 × 12–15RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  2. Wed

    Dec 23

    Full body B

    36 min
    ExerciseSets×RepsLoad
    45° back extension2 × AMRAP1 set to RPE 9
    Shoulder press machine2 × AMRAP1 set to RPE 9
    Lat pulldown1 × 10–12RPE 7
    Smith machine split squat1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

  3. Fri

    Dec 25

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Hack squat2 × 10–12RPE 7
    Incline chest press machine2 × 10–12RPE 7
    Machine row1 × 10–12RPE 7
    Hip abduction machine1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7
    Seated calf raise1 × 12–15RPE 7

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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