Trainer Bryan Mataya's 4-Day Workout Split
A 59-year-old fitness trainer shares his four-day workout plan that alternates strength and pump days to build muscle while managing fatigue and recovery.
Fitness trainer Bryan Mataya, 59, has detailed the four-day workout split he uses to build lasting muscle. His method, shared via Instagram, alternates two strength-focused days with two higher-intensity pump days to manage recovery.
Mataya argues the approach is key for trainees over 50. "More training isn't always better. Better training is better," he wrote. On his strength days, he works at a rate of perceived exertion (RPE) of 8-9, typically leaving one or two good repetitions unused. Pump days involve significantly lower volume but higher intensity, with one hard set per exercise taken to technical failure.
"That combination allows me to train every major muscle group multiple times per week, progressively get stronger and manage fatigue," Mataya stated. His goal is not just immediate results. "At 59, I'm not training just to look good today. I'm training to stay strong, muscular and capable for decades."
The Four-Day Training Structure
The plan, as reported by Men's Health UK, splits the week into two distinct types of training days. The structure is designed to balance stimulus with adequate recovery, a priority for sustainable practice.
Day 1 and Day 3 are designated as strength days. For these sessions, Mataya performs three sets per exercise at an RPE of 8-9. Day 2 and Day 4 are pump days. Here, he executes one hard set per exercise taken to technical failure, with the exception of the final carry exercise in each session.
Detailed Workout Plan
The source lists the specific exercises Mataya includes in each day of his rotation. The final exercise on each day is a loaded carry, focusing on core and stability.
| Day | Type | Sets/Intensity | Exercises (in order) |
|---|---|---|---|
| 1 | Strength | 3 sets at RPE 8-9 | Somersault Squat, Dumbbell Shoulder Press, Dumbbell Bent-Over Row, Incline Cable Fly, Dumbbell Alternating Curl, Dumbbell Overhead Tricep Extension, Farmer's Carry |
| 2 | Pump | 1 set to technical failure* | Wide-Stance Leg Press, Dumbbell Flat Bench Press, Inverted Pull-Up, Dumbbell Lateral Raise, Close-Grip Barbell Curl, Lee Priest Tricep Extension, Cable Crunches, Dumbbell Suitcase Carry |
| 3 | Strength | 3 sets at RPE 8-9 | Incline Dumbbell Bench Press, T-Bar Row, Dumbbell Split Squat, Dumbbell Front Raise, Dual Cable Bicep Curl, Cable Kickback, Farmer's Carry |
| 4 | Pump | 1 set to technical failure* | Goblet Squat, Smith Shoulder Press, Pull-Up, Push-Up, Dumbbell Hammer Curl, Dips, Dumbbell Suitcase Carry |
*The final carry exercise on pump days is not performed to failure.
The plan emphasizes compound movements and targets all major muscle groups across the week. Mataya's strategy intentionally reduces overall training volume compared to programs aimed at younger athletes, prioritizing recovery. His focus is on the long haul, building strength that endures.
