50+ workout suggestion

[joshl87]

Anyone have a program they'd like to recommend for a 52 year-old working out in a garage gym? This would supplement a cycling program. I'm currently in decent shape for my age, though I've lost a bit of strength and gained some pudge over the last 6-12 months. 5'9", 165#.

Not looking to get huge and probably wouldn't anyway, since I'll be doing a fair amount of cycling (~150 miles/week, on average), but could stand to bulk up a little in the upper body.

I've done various flavors of 5x5 and old-school push/pull splits a lot in the past. Just looking for something different to mix it up for a couple of months that will be mostly functional. I can go a little more nuts with the upper body than lower, because I don't want to sacrifice my ability to cycle. I could probably do one big leg day a week, which I'd space out several days from my long (60-100 mile) ride.

Available equipment:

· Power rack with pullup bars

· Y-Dip bar attachment

· Olympic barbell set

· Weight bench (flat only, unfortunately--not adjustable)

· Olympic rings (currently attached to the pullup bar, but I can remount)

· Hex/trap bar

· Set of Powerblock dumbbells (5-85 pounds per hand)

 

[brotherian]

@joshl87 Shoot me a message I’ll send you a 4 day upper body/lower body split I put together. Try it out and see if you like it