Andrea's Program
My
Gym
Guide
Legs, arms, and back. Built to rebuild muscle tone and keep you moving after 50.
3
Days/Week
21
Exercises
60
Min/Session
110g
Daily Protein
Monday · Day A
Legs & Biceps
Lead with compound leg movements while you're freshest, then finish with bicep isolation.
Warm-up · 5 min
Warm-up
Light Walk or Stationary Bike
Full body warm-up, blood flow activation
Main Work · Legs
Finish · Biceps
Rest: 60–90 seconds between sets. Take up to 2 minutes after heavy leg exercises.
Wednesday · Day B
Back & Triceps
Pulling movements for a strong, toned back, finished with tricep work.
Warm-up · 5 min
Main Work · Back
03
Single-Arm Dumbbell Row
One knee and hand on a bench. Back flat and parallel to floor.
Watch demo ↗
Finish · Triceps + Core
Rest: 60–90 seconds between sets. Upper-body focused day.
Friday · Day C
Legs & Shoulders
Machine-focused leg work with a glute emphasis, plus shoulder exercises.
Warm-up · 5 min
Main Work · Legs
Finish · Shoulders
Rest: 60–90 seconds between sets. Finish with 5 minutes of stretching.
Guidelines
Tips &
Nutrition
Five principles to make this program work long-term.
Training Principles
01 — Principle
Progressive Overload
When 3 sets of 12 feels manageable, add 5 lbs. Aim to add a little weight or one extra rep every 1–2 weeks.
02 — Principle
Rest Days Matter
Muscle is built on rest days, not during the workout. Keep at least one full day between sessions. Sleep 7–8 hours.
03 — Principle
Start Lighter
The first 2 weeks are about relearning movement patterns. Good form now prevents injury later.
04 — Principle
Counter Desk Time
Stand up every hour for 10 squats or a quick stretch. Tight hip flexors from sitting make leg day harder.
05 — Principle
Track Workouts
Even a simple phone note with the weight and reps done makes it easy to know when to progress.
Timeline
When to Expect Results
Noticeable muscle tone typically shows at 8–10 weeks. Body composition can improve significantly while weight stays similar.
Daily Nutrition
Daily Protein Target
110g
After 50, protein timing matters more. Get 30–40g within an hour of your workout to significantly improve muscle protein synthesis.
Post-workout shake35g
Dinner — chicken or fish45–55g
Midday snack — yogurt or eggs15–20g
Getting 30–40g within an hour of your workout significantly improves muscle protein synthesis.