Fit Over 40: Strength & Conditioning Program

Fitover40man

General Fitness, Functional Fitness, Functional Training, Strength & Conditioning

Coach

Nick Conaway

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!

Nick

$97

Get Fit Over 40: Strength & Conditioning Program

Longevity & Vitality

This isn’t just about looking good—it’s about feeling your best. Improve mobility, hormone balance, and overall health with a program designed to keep you performing at your peak well into your 40s, 50s, and beyond.

Build Muscle & Strength Without Injury

This program prioritizes smart, joint-friendly training designed to help men over 40 gain muscle and strength while minimizing the risk of injury.

Sustainable Fat Loss & Energy Boost

Finally shed that stubborn belly fat with metabolic conditioning designed specifically for hormone optimization in men over 40, so you can stay lean, strong, and active for years to come.

Features

Programming 6 days per week

No more guesswork and no more feeling like you have to make things up. Everything is designed and structured for your busy life, over 12 weeks.

HD Exercise Video Demos

Instructional videos to guide you through each movement and make executing your training simple.

Coaching, Instructions and Tips Built In

I will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a PDF or ebook is so last year. The app will push you harder, know you better, and keep you going longer.

Equipment

Required

DB's // Adjustable Bench // Pull Up Bar // A Place to run

Recommended

Barbell (highly recommended) // Dip Bar

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

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

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.

Barbell Bench Press

12, 10, 8, 6

Pull-Up

4 x MAX

Incline DB Bench Press

3 x 12

1-Arm DB Row

3 x 12

Cable Lateral Raise

3 x 15

Plank

3 x 60

Monday

Week 1 Day 2

Prep

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

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.

Back Squat

12, 10, 8, 6

Romanian Deadlift

3 x 10

Reverse Lunges

3 x 15

Hip Thrust

3 x 12

Calf Raise

3 x 15

Cable Ab Pulldowns

3 x 20

Tuesday

Week 1 Day 3

Prep

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

Upper Body Warm Up

Prep

Lower Body Warm Up

Deadlift

12, 10, 8, 6

Push Press

4 x 10

Goblet Squat

3 x 12

Pull-Up

3 x 20

Push-Up

3 x 20

DB Lateral Raise

3 x 15

Wednesday

Rest

Thursday

Week 1 Day 5

Prep

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

Upper Body Warm Up

Incline Bench Press

12, 10, 8, 6

Pendlay Row

4 x 10

Cable Bicep Curl

3 x 12

1-Arm DB Row

3 x 12

Tricep Rope Pulldowns

3 x 15

Cable Facepull

3 x 15

DB Shrug

3 x 25

Friday

Week 1 Day 6

Prep

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

Lower Body Warm Up

Front Squat

12, 10, 8, 6

Romanian Deadlift

3 x 10

Bulgarian Split Squat

3 x 12

KB swings

3 x 10

Offset KB Squat

3 x 10