u/No_Yoghurt_6408

Push Day

1. Incline dumbbell bench press — 3 × 5 heavy
2. Dips — 3 × 10
3. Dumbbell shoulder press — 3 × 8
4. Pec deck — 3 × 12
5. Push-ups — 3 × 20
6. Neck curls — 3 × 12
7. Assault bike — 10 minutes

Pull Day

1. Deadlift — 5 × 3–5 Heavy
2. Pull-ups — 3 × 8
3. Bent-over barbell rows — 3 × 8
4. Seated cable rows — 3 × 10
5. Delt flyes — 3 × 12–15
6. Shrugs — 3 × 10–15
7. Preacher curls — 3 × 10
8. Assault bike — 10 minutes

Leg Day

1. Back squats — 5 × 5 heavy
2. Walking lunges — 3 × 8–10 per leg
3. Bodyweight squats — 3 × 20
4. Standing calf raises — 3 × 12–15
5. Hanging leg raises — 3 × 10
6. Neck extensions — 3 × 15–20
7. Back extensions — 3 × 10–15
8. Plank - 1 minute
9. Assault bike — 10 minutes

Haven't seen a PT in years, and I'm not sure how to space them out across the week - open to suggestions.

As for frequency, I'll usually do push/pull on consecutive days and then a rest day followed by legs; two PPL rotations in the space of about 10 days.

Mobility and warm ups before every session (10 minutes). Interested to hear some thoughts on this routine. Volume is a little bit low on leg day due to having a hip impingement - I'm in my mid-30's.

Looking to stay strong and fit into my 40's without overdoing it.