Resources
Welcome to Your Fitness Resource Hub
This page is designed to provide you with everything you need to succeed on your fitness journey. Whether you're building strength, cutting fat, or looking to recover faster, you'll find tools and guides tailored to your needs as a man over 40.
Here's What You can Explore:
-Food Calculator: Optimize your mass phase by determining your ideal calorie and macronutrient needs, starting with our 3,400-calorie muscle-building foundation.
-3-Month Tracking Templates: Printable tools to monitor your workouts, meals, and progress over time.
-Stretching & Recovery Routines: Enhance flexibility, reduce soreness, and improve recovery with dynamic and static stretching guides
-Exercise Library: Access form-perfect video tutorials for key lifts and exercises to maximize your results safely.
Workout Tracking
Stay on top of your progress with our easy-to-use tracking sheet. Monitor your workouts, nutrition, and progress over 3 months to stay accountable and achieve your fitness goals with precision.
Food Calculator
Our Mass Phase is built around a 3,400-calorie foundation, ensuring you’re eating enough to maximize muscle growth without unnecessary fat gain. However, your ideal intake depends on your body, activity level, and goals.
Use our Food Calculator to get your personalized calorie and protein targets so you can fuel your body with precision and make real progress.
Click Below to Find Your Perfect Intake!
Workout Execution: Mastering Form, Cadence, and Recovery
Maximize your results by mastering proper form, the 5/5 rep cadence, and optimal rest periods. This section breaks down exactly how to perform each exercise with precision, ensuring every rep counts toward building strength and muscle efficiently.
Stretch and Recovery Routines
Maximize your performance and reduce the risk of injury with our stretching and recovery routines. Designed for men over 40, these routines include dynamic stretches to prepare your body for workouts and static stretches to promote flexibility and muscle recovery. Incorporate these techniques into your routine to stay strong, flexible, and injury-free
Workout Split Samples
The Minimalist Muscle Growth program is designed to maximize results with minimal time in the gym. Whether you choose a 1-day, 2-day, or 3-day split, each workout is structured to stimulate muscle growth efficiently while allowing optimal recovery.
