what is the best excercise routine for 40 year old male

A practical routine for a 40-year-old man is three resistance-training sessions and three cardiovascular sessions per week, with one rest day. Adjust the schedule and exercises to your fitness level and ability to perform the movements safely. 1

1. Compound lifts and technique: Prioritize learning good movement and use compound exercises such as squats, deadlifts, rows, presses, and chin-ups where they’re safe and appropriate for you. 2
2. Weekly strength volume: Include low-repetition strength work—around three to five reps per set for a dedicated training block—and aim for at least six to ten working sets per muscle group each week. 3 4
3. Periodized blocks: Rotate training emphasis over blocks—for example, the discussion describes six-week blocks and also heavier and moderate-repetition phases lasting about a month—to vary the stimulus and support continued progress. 5 6