BUILDING MUSCLE AT (and beyond) 50 isn't just a pipe dream. You can make gains later in life—you just need the right plan to do it. That's why we tapped longtime trainer Bryan Krahn, C.S.C.S. to create the Max Muscle at 50 program.
Krahn designed the workouts in the series using the same principles he's implemented over a long career training clients—and himself, at 51—to get into the best shape of their lives after they've passed the midcentury mark. And you don't have to just take his word for it. Follow along with Krahn as he leads you through this training session.
The workout is a pull day, which will specifically target your back, hamstrings, and biceps. You'll need an adjustable bench and a few sets of light- to medium-weight dumbbells for the routine.
The Max Muscle at 50 Pull Day Workout: Back, Hamstrings, and Biceps Focus
Warm Up
Single-Leg RDL
8 to 10 reps per leg
Block One
Incline Wide-Grip Row
3 sets of 8 to 10 reps
Block Two
A. Alternating Reverse Lunge
3 sets of 6 to 8 reps per leg
B. Goblet Squat
3 sets of 6 to 8 reps
Block Three
A. Trap 3 Raise
3 sets of 8 to 10 reps
B. Rear Delt Fly
3 sets of 8 to 10 reps