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You don't need a program built for 25-year-olds

So you start at 4 days and actually last

MániLesson 4 of 5 · about 4 minutesSame guy, 6 months apart. And it's only the beginning.

Welcome to lesson 4. You have the food side and the reason. Today is the gym side: how many days, and how to split them.

What you're getting today

Why most programs make men over 40 quit in two weeks
The minimum that works: 4 days
The split I used, and the week I train now

Why it matters

Most programs throw you into 6 days a week, 90 minutes a session, from day one. You last two weeks. Then you decide you're too old. That's not age. That's quitting with a good excuse. The program was built for someone else.

How this helps you

You start at a level you can keep. You build up. And six months from now you're still training, which is the only way the body changes.

Part 1: the minimum

You need at least 4 days of weights a week. That's the minimum. Not 6. Not 2.

Part 2: the split

Push / pull / legs:

Push: chest, shoulders, triceps
Pull: back, biceps
Legs: quads, hamstrings, glutes, calves

On 4 days, go Legs, Push, Pull, Legs. Legs twice, because they're the biggest muscles you've got.

DAY 1LegsDAY 2PushDAY 3PullDAY 4Legs

Part 3: build up

Here's the funny part. Today I train 7 days a week, like a 25-year-old:

MONChest & armsTUELegsWEDPushTHUPullFRILegsSATCardioSUNCardio

But I didn't start there. I built up to it. You will too. And I'm still building. This is only the beginning for me.

YOUR 5 MINUTESOpen your calendar and block 4 days this week. Write each one like this: I will train legs at 6 a.m. on Monday at my gym. Not "I'll try." Block them. A man keeps his appointments, especially the ones with himself.

Next: tomorrow, the last lesson: exactly what to do when you walk into the gym.

If you're serious about losing the belly, you're going to like the whole plan behind this course: the Fitness Control Starter Bundle. The Your Fat Loss Plan ebook, the Fitness Control App, and the private community with its 6 courses. There's a student price for people taking this course, and I'll tell you about it properly after lesson 5.

Have a look here →

If you're not there yet, fine. The next lesson will still help you.

Máni

Not medical advice. Talk to your doctor before you start a new exercise program or change your diet. The photos and numbers are my own results; yours will vary.