What is the Best Workout Split for Building Muscle Over 30?

What is the Best Workout Split for Building Muscle Over 30?

By Josiah Novak

If you’re a guy over 30 you’re probably wondering, “What’s the best workout split for guys over 30?” especially if you’re someone who’s juggling a hectic schedule.

Well, I’m here to break it down for you.

If gym time has been sporadic and inconsistent and you’re frustrated with the lack of structure around your training this is the best workout split for building muscle over 30.

Key Things to Remember About Workout Splits for Building Muscle Over 30

  1. Training with weights is about getting stronger and building or maintaining muscle. This stays true no matter how old you are or what your goals are. Just ask my 50 year old client Bryan Laird. Even if you’re over 30 and trying to lose fat. Weight training keeps you strong and sturdy.
  2. The best workout split is the one you can stick to. Consistency is king here, folks. Building muscle over 30 won’t be easy but you’ll make it way harder if you’re skipping workouts all the time. It’s all about finding a routine that not only fits into your schedule but one that you genuinely enjoy.
  3. Gaining strength comes quickly, but muscle building takes time. It’s a marathon, not a sprint, guys. So buckle up. Enjoy the ride that is fitness.

Alright, now that we’ve got that covered, let’s move onto the juicy part…

The Best Workout Split to Build Muscle Over 30

My Go-To Workout Split for Business Owners and Executives Over 30 is…

Push, pull, legs, upper, lower. Yes, you heard it right! This is a 5-day workout routine that I absolutely swear by, especially for the busy guys who are over 30 (with families and demanding careers). It’s one I recommend to many of my business owner/executive clients. Here’s a closer look at this powerhouse routine:

Day 1: Push

Kickstart your week with a push day focusing on chest, shoulders, and triceps. Here’s a breakdown that you might find super effective:

  • Bench Press (4 sets of 6-8 reps) – The ultimate chest builder!
  • Overhead Press (4 sets of 6-8 reps) – Great for those shoulders.
  • Incline Dumbbell Press (3 sets of 8-10 reps) – Adds a nice variety to your chest workout.
  • Tricep Dips (3 sets of 10-12 reps) – Let’s not forget those triceps, shall we?
  • Side Laterals (3 sets of 10) – Side delts build that V-Taper
  • Tricep Pushdowns (3 sets of 10-12 reps) – A fantastic finisher for the triceps.

Remember, warming up before and cooling down after is key…

Day 2: Pull

Day two is all about those pulling muscles. Here’s a routine that’s going to make you fall in love with back and bicep workouts:

  • Deadlifts (4 sets of 6-8 reps) – Definitely a good time to throw in some deadlifts
  • Pull-Ups or Lat Pulldowns (4 sets of 8-10 reps) – A classic that never fails.
  • T-Bar Rows (3 sets of 8-10 reps) – Great for hitting those mid-back muscles.
  • Face Pulls (3 sets of 10-12 reps) – A fantastic exercise for rear delt and shoulder health.
  • Barbell Curls (3 sets of 10-12 reps) – Let’s pump up those biceps!

Keep in mind, form over speed, always…

Day 3: Legs

Now, onto the leg day, a day that should never be skipped. Here’s a routine that’s going to give your legs the workout they deserve:

  • Squats (4 sets of 6-8 reps) – The foundation of any good leg workout.
  • Lunges (4 sets of 8-10 reps per leg) – A great way to target each leg individually.
  • Leg Curls (3 sets of 8-10 reps) – Hamstrings need love too!
  • Calf Raises (3 sets of 10-12 reps) – For those often neglected calf muscles.
  • Seated Leg Press (3 sets of 10-12 reps) – A great way to finish off a leg workout.

Keep reading… because we’re just getting to the good part…

Day 4: Upper Body

On the fourth day, we’re hitting the upper body but keeping it a bit shorter, just about 30 minutes. Here’s a quick yet effective routine:

  • Push-Ups (3 sets of 10-15 reps) – A timeless classic.
  • Dumbbell Incline Rows (3 sets of 10-12 reps) – Great for hitting the back from a different angle.
  • Shoulder Machine Press (3 sets of 10-12 reps) – Let’s sculpt those shoulders, shall we?
  • Bicep Curls (3 sets of 10-12 reps) – A little more love for the biceps.
  • Cable Tricep Extensions (3 sets of 10-12) – Hit the horseshoes!!
Day 5: Lower Body

Finally, we wrap up the week with a lower body session, again lasting about 30 minutes. Here’s a routine that’s going to make your legs thank you:

  • Bulgarian Split Squats (3 sets of 8-10 reps per leg) – A killer exercise for the quads and glutes.
  • Romanian Deadlifts (3 sets of 8-10 reps) – Fantastic for those hamstrings.
  • Leg Extensions (3 sets of 10-12 reps) – A great quad isolator.
  • Seated Calf Raises (3 sets of 10-12 reps) – Let’s finish off those calves strong!

Now, this split can be modified to 3 or 4 days, depending on your schedule. You’d simply increase the volume on the 3-day version or combine the last two days into one for a 4-day routine. I love how this split allows for ample recovery time between muscle groups, giving you the flexibility to adjust as needed.

There’s a Plethora of Ways to Tailor This Split to Your Needs

Keep in mind, there are numerous workout splits out there. Building muscle over 30 won’t happen rapidly (unless you’re on tons of anabolic steroids) so it’s important to choose the split you can stick to. This one just happens to be my favorite, and it’s one I often recommend to my business owner/executive clients. It’s adaptable, flexible, and can easily fit into your busy schedule.

If you haven’t found a consistent split yet – I’d strongly encourage you to give this one a shot. For those over 40, our workout routine for men over 40 could be the perfect fit. Remember, the best workout is the one that you can stick to consistently. So, find what works for you, and keep at it!

Building muscle over 30 is not just a possibility but a very achievable goal. With the right workout split, you can build muscle, increase strength, and enhance your overall fitness level.

Muscle is one of a few key anti-aging tools. Building muscle over 30 will be slower than when you were in your twenties, but it becomes more and more valuable as you get older.

Feel free to share your thoughts or your own workout splits below! Let’s keep the conversation going!