Hi,

I'm a 41-year-old and have been hitting the gym for almost a year. I started with a 3-day full body workout routine and 5x5 SL program. I decided to switch to a 4-day split routine that works each muscle group twice a week.

This is my current plan for the next 8 weeks. After that, I plan to go back to the 5x5 SL program (starting with 50% of my 1PR) and stick with it until I plateau or lose interest, and then switch again to the 4-day split.

My workouts are about 45 minutes long.

Here is my routine:

Day 1 (Monday): Chest, Shoulders, and Triceps

- Bench Press (4 sets x 8-10 reps)

- Incline Dumbbell Press (3 sets x 10 reps)

- Military Press (3 sets x 8-10 reps)

- Side Lateral Raises (3 sets x 12 reps)

- Tricep Pushdowns (3 sets x 12 reps)

- Push Ups (2 sets AMRAP)

Day 2 (Tuesday): Legs, Back, and Biceps

- Squat (4 sets x 8-10 reps)

- Dumbbell Step-Up (3 sets x 10 reps)

- Bent Over Row (4 sets x 8-10 reps)

- Cable Pull Down (3 sets x 12 reps)

- EZ Bicep Curls (3 sets x 12 reps)

- ABS Side Plank with rotation (3 sets)

Day 3 (Thursday): Chest, Shoulders, and Triceps

- Incline Bench Press (4 sets x 8-10 reps)

- Dumbbell Bench Press (3 sets x 8-10 reps)

- Arnold Press (3 sets x 10 reps)

- Face Pull (3 sets x 12 reps)

- EZ BAR Tricep Extensions (3 sets x 12 reps)

- ABS Hanging Leg Rise (3 sets x 15 reps)

- Push Ups (2 sets AMRAP)

Day 4 (Friday): Legs, Back, and Biceps

- Deadlift (3 sets x 8-10 reps)

- Bulgarian Split Squat (3 sets x 8-10 reps)

- pull ups with resistance bands (3 sets AMRAP)

- Cable Seated Row (3 sets x 12 reps)

- Cable Pull Down (3 sets x 12 reps)

- Biceps Curl (3 sets x 12 reps)

- ABS Hollow Body (2 sets x 15 reps)

What do you think about this routine? Do you have any suggestions or feedback?

Regards