Midlife Muscle OS

Tom MacCormick Training

Functional Fitness, Functional Training

Coach

Tom MacCormick

The Body You Want. The Engine You Need. The Longevity You Deserve.

Built for ambitious midlife men who want to stay strong, lean, and capable - for decades.

You're not here to relive your 20s. You’re here to stay in the game physically, mentally, and energetically - no matter what life throws at you - for the next 30-40 years.

You want to be strong enough to handle your business, lean enough to feel confident, and fit enough to run rings around your kids (or grandkids).

But here's the problem:

Most programs assume you’re 25, with unlimited recovery.
They overload you with volume, but underdeliver results.
And they fall apart the second life gets busy.

Midlife Muscle OS was built for men who train for the long game.

Smart strength. Real conditioning. Time-efficient workouts.

Results that last!

Midlife Muscle OS is the training system designed for men who refuse to slow down — but don’t have time to waste.

$49 / mo

Get Midlife Muscle OS

✅ Build Muscle Without Joint Stress

Develop visible, functional strength that enhances your confidence and performance - without grinding your joints into dust. Every lift, press, and pull is programmed to make you stronger and more capable for the long haul.

✅ Boost Daily Energy & Focus

Train in a way that sharpens your mind as much as your body. Improve brainpower, increase stamina, and build the physical capacity to handle whatever work and life throw your way.

✅ Upgrade Alll-Round Fitness

Improve VO₂max for heart health, increase insulin sensitivity for metabolic health, and recover faster — so you can keep showing up strong day after day.

✅ Time-Efficient Training Plan

Get world-class results in just 30–45 minutes, 3–4 days a week. Flexible programming and “express” options mean you’ll stay consistent, even when life gets chaotic.

✅ Stay Strong For Decades

Reconnect with the version of yourself that felt sharp, powerful, and unstoppable — and keep that strength for the next 20–30 years (and beyond).

Features

Built for Busy Men 35+

Progressive strength and conditioning designed for results without breakdowns — even with work, family, and life stress.

Programming 3 days per week

3 days/week of efficient strength, conditioning & muscle training, built for busy professionals in their 40s & 50s

Time-Efficient Training

30–45 min sessions, 3–4x/week. Optional “express” workouts so you stay consistent even on your busiest days.

Trackable Progress Benchmarks

Push-ups, 2K row/run, grip strength, and more — retested every 8 weeks so you see proof you’re improving.

Hybrid Athlete Programming

Strength + cardio that improves VO₂max, energy, and healthspan — while building strength and muscle mass.

Life-Proof Flexibility

Travel, missed workouts, or hectic weeks? Adapt your plan and keep making progress without starting over.

Always in Your Pocket

TrainHeroic app access to log workouts, track results, and connect with a team of high-performing men like you. Stay accountable. Stay consistent.

Equipment

Required

Barbell // Dumbbells + Kettlebells // Pull-Up Bar // Rower, Airb

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

Full Body (Strength Focus)

Prep

General Movement Prep

2 Rounds Kneeling hip flexor stretch x 30s Glute Acitvation Bridge x 10 Monster Walks x 10 each way

Trap Bar Deadlift

3 x 6

Bench Press

6, 6, 12

Pull-Up

3 x MAX

Lying Leg Curl

3 x 8

Chest-Supported DB Row

3 x 10

Incline DB Bench Press

3 x 8

Core & Conditioning

3 Rounds for Time: 20m (Per Hand) KB Suitcase Carry 15 (Per Side) Band Pallof Press 10 Crunches 5 Hand Walkouts

Wednesday

Zone 2 Cardio

Cardio

1 x 30:00

Thursday

Full Body (Power Focus)

Prep

General Movement Prep

2 Rounds Hip Flexor Stretch x 30s Squat to stand x 8 Lateral Lunge with Overhead Reach x 15

Box Squat

3 x 3

DB Push Press

3 x 5

Medicine Ball Slam

3 x 3

KB swings

3 x 10

DB Bench Press

3 x 10

1-Arm DB Row

3 x 10

Groiner

1 x 20

Air Squat

1 x 10

Push-Up

1 x 10

Friday

Optional (20 Min Bodyweight Met-Con)

Push-Up

For Completion

Crunches

For Completion

Air Squat

For Completion

Saturday

Full Body (Hypertrophy Focus)

Prep

General Movement Prep

2 Rounds Kneeling hip flexor stretch x 30s Glute Acitvation Bridge x 10 Monster Walks x 10 each way

Bulgarian Split Squat

3 x 12

Incline DB Bench Press

3 x 12

Lat Pulldown

3 x 12

Romanian Deadlift

3 x 12

Push-Up

3 x MAX

Seated Row

3 x 12

Farmers Carry

3 Sets of 30m

Coach

More from Tom MacCormick Training

Tom MacCormick

Executive Performance Coach | MSc Strength & Conditioning | 20+ Years Experience “I’ve coached everyone from tech CEOs to founders, finance directors, and dads juggling chaos. I’ve lived this life - and built a system to keep men like us strong, lean, and useful for decades.”

Stronger for Life, Not Just the Gym

Midlife Muscle OS isn’t just a workout plan — it’s the system for building a strong, lean, resilient body that powers your career, family life, & adventures for decades. Train smart, stay consistent, and own the next chapter of your life. You're not chasi

Get Midlife Muscle OS

FAQs

How long are the sessions?

Most are 30–45 mins. You’ll always have shorter “express” options.

What if I travel or miss a week?

This is built for real life. You can pick up where you left off — no problem.

Is this good for beginners?

Yes, if you’re ready to train with focus and follow instructions. Scaling options included.

I’m already active. Will this push me?

Absolutely. We use progressive overload, conditioning metrics, and performance benchmarks.

Will I lose muscle if I add cardio?

Not with this structure. You’ll build muscle and improve your conditioning — intelligently.

The Proof

Tom B

Teacher

Verified Athlete

"Being 6'9" it's always been difficult to fill out my frame. Working with Tom, I picked on almost a stone of muscle. Then he guided me through a cutting phase to get in great shape for the family holiday."