From The Laptop of Nick Conaway...
Remember what it felt like to be strong, full of energy, and look good without a shirt on?
I definitely did.
Because believe it or not... I wasn't always in the shape I'm in now.
I used to deal with the same laundry list of BS most other men do at our age:
• Following generic fitness programs designed for 20-somethings
• Constantly fatigued after and during work
• Balancing family and a full time career leaving barely any time to workout
• Recovery taking days instead of hours...
And worst of all not being proud when I looked in the mirror.
If that sounds familiar - don't worry.
Your body has changed and most programs aren't built for grown men in their 40's.
THIS IS DIFFERENT.
The Fit Over 40 Strength & Conditioning Program isn't just another workout plan...
It's a complete system specifically engineered to overcome the challenges of a man's body after 40.
And it's the exact step by step process I followed to get in the best shape of my life at 45.
THIS IS FOR MEN WHO:
- Refuse to surrender to a "dad bod" and poor strength
- Want to look great naked (let's be honest)
- Need programming that respects their joints and recovery needs
If you're serious about becoming the strongest, leanest version of yourself, this is the program for you.
Don't settle for average!
Prep
A
Daily Warm Up Routine
1. Dead Hangs: 2 sets of 20-30 seconds. 2. Walk-Out to Plank: 2 sets of 6-8 reps. 3. World’s Greatest Stretch: 1-2 sets of 5 reps per side. Should take ~5-8 min
Prep
B
Upper Body Warm Up
1. Push ups: 2 sets of 10-12. 2. Band Pull-Aparts: 2 sets of 15-20. 3. Arm Circles (Forward and Backward): 2 sets of 10 per direction. 4. Scapular Pushups: 2 sets of 8-10. 5. Cat-Cow Stretch: 2 sets of 5-6 reps.
C
Barbell Bench Press
12, 10, 8, 6
D
Pull-Up
4 x MAX
E
Incline DB Bench Press
3 x 12
F
1-Arm DB Row
3 x 12
G1
Cable Lateral Raise
3 x 15
G2
Plank
3 x 60
Prep
A
Daily Warm Up Routine
1. Dead Hangs: 2 sets of 20-30 seconds. 2. Walk-Out to Plank: 2 sets of 6-8 reps. 3. World’s Greatest Stretch: 1-2 sets of 5 reps per side. Should take ~5-8 min
Prep
B
Lower Body Warm Up
1. Bodyweight Squats: 2 sets of 15. 2. Lateral Lunges: 2 sets of 8 per side. 3. Hip Bridges: 2 sets of 10-12. 4. Leg Swings (Front to Back): 2 sets of 10 per leg. 5. Leg Swings (Side to Side): 2 sets of 10 per leg.
C
Back Squat
12, 10, 8, 6
D
Romanian Deadlift
3 x 10
E
Reverse Lunges
3 x 15
F
Hip Thrust
3 x 12
G
Calf Raise
3 x 15
H
Cable Ab Pulldowns
3 x 20
Prep
A
Daily Warm Up Routine
1. Dead Hangs: 2 sets of 20-30 seconds. 2. Walk-Out to Plank: 2 sets of 6-8 reps. 3. World’s Greatest Stretch: 1-2 sets of 5 reps per side. Should take ~5-8 min
Prep
B
Upper Body Warm Up
1. Push ups: 2 sets of 10-12. 2. Band Pull-Aparts: 2 sets of 15-20. 3. Arm Circles (Forward and Backward): 2 sets of 10 per direction. 4. Scapular Pushups: 2 sets of 8-10. 5. Cat-Cow Stretch: 2 sets of 5-6 reps.
Prep
C
Lower Body Warm Up
1. Bodyweight Squats: 2 sets of 15. 2. Lateral Lunges: 2 sets of 8 per side. 3. Hip Bridges: 2 sets of 10-12. 4. Leg Swings (Front to Back): 2 sets of 10 per leg. 5. Leg Swings (Side to Side): 2 sets of 10 per leg.
D
Deadlift
12, 10, 8, 6
E
Push Press
4 x 10
F
Goblet Squat
3 x 12
G1
Pull-Up
3 x 20
G2
Push-Up
3 x 20
H
DB Lateral Raise
3 x 15
Prep
A
Daily Warm Up Routine
1. Dead Hangs: 2 sets of 20-30 seconds. 2. Walk-Out to Plank: 2 sets of 6-8 reps. 3. World’s Greatest Stretch: 1-2 sets of 5 reps per side. Should take ~5-8 min
Prep
B
Upper Body Warm Up
1. Push ups: 2 sets of 10-12. 2. Band Pull-Aparts: 2 sets of 15-20. 3. Arm Circles (Forward and Backward): 2 sets of 10 per direction. 4. Scapular Pushups: 2 sets of 8-10. 5. Cat-Cow Stretch: 2 sets of 5-6 reps.
C
Incline Bench Press
12, 10, 8, 6
D
Pendlay Row
4 x 10
E
Cable Bicep Curl
3 x 12
F
1-Arm DB Row
3 x 12
G1
Tricep Rope Pulldowns
3 x 15
G2
Cable Facepull
3 x 15
H
DB Shrug
3 x 25
Prep
A
Daily Warm Up Routine
1. Dead Hangs: 2 sets of 20-30 seconds. 2. Walk-Out to Plank: 2 sets of 6-8 reps. 3. World’s Greatest Stretch: 1-2 sets of 5 reps per side. Should take ~5-8 min
Prep
B
Lower Body Warm Up
1. Bodyweight Squats: 2 sets of 15. 2. Lateral Lunges: 2 sets of 8 per side. 3. Hip Bridges: 2 sets of 10-12. 4. Leg Swings (Front to Back): 2 sets of 10 per leg. 5. Leg Swings (Side to Side): 2 sets of 10 per leg.
C
Front Squat
12, 10, 8, 6
D
Romanian Deadlift
3 x 10
E
Bulgarian Split Squat
3 x 12
F1
KB swings
3 x 10
F2
Offset KB Squat
3 x 10
G
Cable Standing Calf Raise
3 x 20
Strength and Fat Loss coach for men over 40. HELPING HIGH LEVEL MEN GET JACKED!
Don't wait, don't heistate, and don't put this off until "the right time." There's no such thing. Today is the day so let's get to work!
Get Fit Over 40: Strength & Conditioning Program