Post by @magnus.thorne

At 59, this is the EXACT 4-day full-body program I personally use. No 6-day grind. No junk volume. No changing exercises every damn week. 2 STRENGTH DAYS + 2 PUMP DAYS. DAY 1 — STRENGTH | RPE 8–9 Somersault Squat: 3×10 DB Shoulder Press: 3×8 DB Bent-Over Row: 3×8 Incline Cable Fly: 3×12 DB Alternating Curl: 3×10 DB OH Tricep Extension: 3×12 Farmer Carry: 3×1 min DAY 2 — PUMP | TO FAILURE Wide-Stance Leg Press DB Flat Bench Press Inverted Pull-Up DB Lateral Raise Close-Grip Barbell Curl Lee Priest Tricep Extension Cable Crunches DB Suitcase Carry: 2×45–60 sec 1 hard set per exercise to technical failure. DAY 3 — STRENGTH | RPE 8–9 Incline DB Bench: 3×8 T-Bar Row: 3×10 DB Split Squat: 3×8/side DB Front Raise: 3×12–15 Dual Cable Curl: 3×12–15 Cable Kickback: 3×10–12 Farmer Carry: 3×1 min DAY 4 — PUMP | TO FAILURE Goblet Squat Smith Shoulder Press Pull-Up Push-Ups DB Hammer Curl Dips DB Suitcase Carry: 2×45–60 sec Here’s what most guys over 50 miss: More training isn’t always better. Better training is better. On strength days, I stay around RPE 8–9, leaving roughly 1–2 good reps in the tank. On pump days, volume drops but intensity goes up with one hard set to technical failure. Then I recover. That lets me hit every major muscle group multiple times per week, progressively get stronger, and manage fatigue without living in the gym. I also keep my training organized instead of guessing. Buffro makes it easy to build routines, track workouts, scan meals, and use AI coaching to stay consistent. At 59, I’m not training just to look good today. I’m training to stay strong, muscular, and capable for decades. Want a smarter way to structure your training and nutrition? Download Buffro and start building your routine today. #FitnessOver50 #MenOver50 #StrengthTraining #MuscleBuilding