Flexible workout routine for the over-40 crowd

I've tried many workout programs over the years but have gotten bored or burned out with a lot of them. Or it's too difficult to get on the right equipment in a busy gym. Or it's too time-consuming. Through trial and error I have settled upon a routine that I think is worth sharing. It is best suited for those who are older, busier, or work out at crowded gyms.

3-day split:

1. Chest, shoulders, triceps
2. Legs
3. Back, biceps

For each day, pick 3 lifts. Something like this:

Day 1
Chest lift
Shoulder lift
Tricep lift

Day 2
Compound leg lift
Isolation leg lift
Calf lift

Day 3
Back thickness lift
Back wideness lift
Bicep lift

If you can do 10 reps on the first set of a lift, then increase the weight next time you do that same lift.

8 or 9 reps on first set - keep the same weight next time
7 or fewer reps - lower the weight next time

You do x reps on the first set (up to 10), and then you do x more reps for that lift, broken into as many sets as you need to.

Here are sample results:

Day 1
Incline bench press 225x10, x6, x4
Dumbbell shoulder press 70x8, x4, x4
Close grip bench 205x7, x4, x2, x1

Day 2
Squat 275x10, x5, x5
Prone leg curls 180x10, x7, x3
Hack calf raise 360x10, x10

Day 3
Bent over barbell row 185x8, x5, x3
Wide grip pulldown 160x10, x5, x5
Barbell curl 95x9, x5, x4

If you have time and energy after the 3 lifts, then do additional weak-point training or finishers, but it's not necessary.

Pick and choose lifts as you see fit. You can focus improving on a single lift time after time or mix it up every time. It's up to you.

As an older baw, the low volume prevents me from burning out or wrecking my body too much in one day. On days I'm feeling good I'll usually stick to free weights. Other times, I'll do machines. Just depends on how I feel.

I like to shoot for 10 reps on everything, except I'll only do 5 for deadlifts. Of course, you can make it more or less than 10 if you so choose.