How to Build Your Ideal Full Body Workout: A Simple Blueprint for Men in Their 40s

Discover how to build your own full body workout with this structured yet flexible approach,  ideal for men over 40 looking for strength, balance, and longevity.

Why Full Body Workouts Work, Especially Over 40

When you’re in your 40s, your workout strategy needs to work with your body, not against it. Full body training is efficient, joint-friendly, and ideal for managing energy and recovery. It allows you to train frequently without overloading specific joints or muscle groups,  perfect for busy professionals and anyone looking to improve strength, mobility, and longevity without living in the gym.

Building a full body workout doesn’t need to be complicated. You just need a clear structure, smart movement choices, and a plan that suits your goals and recovery capacity.

The Ideal Full Body Workout Blueprint
Here’s how to design your own session,  effective, balanced, and completely customisable.

1. Pick One Vertical Push & One Vertical Pull

Examples:

Push: Overhead Press, Dumbbell Shoulder Press, Landmine Press

Pull: Pull-Ups, Lat Pulldowns, Chin-Ups

These movements train your upper body through a vertical plane, developing strength and stability in your shoulders, back, and arms.

Why it matters: Vertical movement patterns are essential for overhead strength, posture, and shoulder health, often neglected in deskbound 40 something men.

2. Pick One Horizontal Push & One Horizontal Pull

Examples:

Push: Bench Press, Dumbbell Chest Press, Push-Ups

Pull: Bent-Over Rows, Seated Cable Rows, Incline Bench Dumbbell Rows

These exercises build upper body strength through forward and backward movement,  balancing the chest and back to maintain posture and reduce injury risk.

Why it matters: Balance between push and pull prevents shoulder pain and helps improve everyday movement and performance.

3. Pick a Hinge Movement

Examples: Romanian Deadlifts, Kettlebell Swings, Trap Bar Deadlifts, Hip Thrusts

Hinges target the posterior chain: glutes, hamstrings, and lower back. These are crucial muscles for posture, power, and long-term back health.

Why it matters: Hinging properly is often lost after 40 due to tight hips or weak glutes, regaining it boosts strength, mobility, and pain-free movement.

4. Pick a Squat Variant

Examples: Goblet Squats, Bulgarian Split Squats, Hack Squats, Box Squats

Squats build leg strength, boost metabolism, and improve ankle, hip, and knee mobility.

Why it matters: A strong lower body is essential for functional strength and maintaining independence as you age.

5. Pick a Biceps & Triceps Exercise (Because Arms Are Cool)

Examples:

Biceps: EZ Bar Curls, Hammer Curls, Cable Curls

Triceps: Dips, Rope Pushdowns, Overhead Extensions

Isolation lifts give your arms the attention they deserve, and let’s be honest, they just look good.

Why it matters: Aesthetic goals are still valid. Building your arms can reignite motivation and confidence.

6. Pick an Ab Exercise

Examples: Hanging Leg Raises, Planks, Ab Rollouts, Cable Crunches

Your core is more than your six-pack,  it’s your stabiliser, your power centre, and your injury prevention system.

Why it matters: Core strength protects your back, improves posture, and makes you better at everything, from lifting to walking to sleeping.

Set & Rep Schemes That Actually Work

The beauty of full body training is flexibility. You can rotate high and low volume days with an upper-lower emphasis to maximise recovery and results.

Try this split:
Workout A
4 sets of 10–12 reps for the Upper Body. 3 sets of 6–8 reps for the Lower Body

Workout B
4 sets of 10-12 reps for the Lower Body. 3 sets of 6-8 reps for the Upper Body

Alternate the emphasis each session, ensuring all muscle groups get targeted attention across the week without excessive fatigue.

Build With Purpose, Train With Precision

Building your ideal full body workout isn’t about copying what influencers do. It’s about understanding your needs, your recovery, and your goals. At 40+, structure matters more than ever, but complexity doesn’t. This simple template gives you everything you need to build muscle, regain strength, and train efficiently with confidence.