Almost 60, work construction. Best home workout routine without injury

[humandave]

I'll be 60 in March. I work construction about 25 to 30 hours a week.

I have a home gym and good mountain bike. Looking to tone up lose some fat.

Work is sometimes hard physical work, so not always up for working out. But I find even a 15 minute workout 2x a week gives me a lift.

Any old farts out there in similar situation and what do you do?

[paulinkansas]

Fierce 5 up in the stickies. I'm 53, but don't do construction. I do a lot of maintenance on rental properties though.

[FurtadoZ9]

3x a week, compound full body. Starting strength or Fierce 5 in the sticky.

You can run this in a reasonable deficit and tackle fat loss at the same time.

[BeginnerGainz]

3x a week, compound full body. Starting strength or Fierce 5 in the sticky.

You can run this in a reasonable deficit and tackle fat loss at the same time.

Under absolutely 0 circumstances should anyone run SS.

If you’re on a cut I’d wholeheartedly recommend Allpros in the stickies. I’ve used a variation of that program to great effect when I was cutting.

Fierce 5 and greyskull Lp are good too, but probably not at a caloric deficit.

[humandave]

Thanks! I'll take a look

[FurtadoZ9]

Under absolutely 0 circumstances should anyone run SS.

If you’re on a cut I’d wholeheartedly recommend Allpros in the stickies. I’ve used a variation of that program to great effect when I was cutting.

Fierce 5 and greyskull Lp are good too, but probably not at a caloric deficit.

Why under no circumstances should any beginner run a program designed around progressing on the big 5?

You do know F5 is SS with accessories sprinkled in, right?