Build muscle and burn fat with this simple 6‑exercise routine done 3 times a week.
Based on: Do This Workout For Strength and Muscle 3X a Week (Men Over 50!) by Live Anabolic
▶ Watch the source video on YouTube
What if the reason you're not building muscle after 50 has nothing to do with your age — and everything to do with your workout structure? Most guys your age are either doing too much, too little, or bouncing between programs that never quite stick. Sound familiar? Here's the thing: your body after 50 doesn't need a complicated routine — it needs the right one, done consistently. That's exactly what Mark McKiller from Live Anabolic has put together, and it's changing how men over 50 think about strength training. Mark has spent years coaching men in your exact situation — guys who want to feel strong, look better, and actually keep up with their lives without spending hours in the gym. His approach is refreshingly simple: six targeted exercises, two workout styles to match your goals, and a three-day-a-week schedule your body can actually recover from. No guesswork, no overtraining, no wasted time. Imagine finishing a workout and knowing — really knowing — that you hit every major muscle group, you pushed close to failure in the right way, and you're going to wake up tomorrow a little stronger than you were yesterday. That's not a dream. That's what happens when your program is built around how your body actually works at this stage of life. Mark explains the science simply: damage the muscle fibers the right way, let your body repair them, and they come back bigger and stronger. Do that three times a week with the right exercises and the right tempo, and the results follow. This checklist PDF breaks down every step of the workout Mark demonstrates on video — from the dumbbell bench press to goblet squats, hammer curls, one-arm rows, overhead tricep extensions, and lateral raises. You'll know exactly which muscle each exercise targets, what form cues to focus on, how many sets and reps to do based on your experience level, and which training style — circuit or conventional bodybuilding — is right for your specific goal. Whether you're training at home with a basic set of dumbbells or hitting a gym, this checklist gives you everything you need to walk in confident and train smart. Stop guessing. Stop starting over. Use this checklist, follow Mark's method, and give your body the consistent, intelligent training it's been waiting for.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 9 more action items inside...
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