Digital program · Instant download
The full system I run at 47, written down so you can run it too. Every exercise, every progression, the 15-day cycle, and the active rest protocol.
All 11 movements, rep targets, rest guidance, and how to hit 290 pushups, 30 pullups, 30 chin-ups and 30 handstand pushups a day.
How to run the heavy progressive full-body free-weight day, how to load it, and how to track progress over cycles.
Two days of light cardio, no calisthenics. What to do, how easy is easy, and when to jump back in.
Can't do a handstand pushup yet? Start here. Regressions for every movement so any dad can begin.
Printable logs for the circuit and the max-load lifts so progress is never a guess.
Six days in a row is a discipline, not a mood. How to keep showing up when the motivation leaves.
Who wrote this
I've trained my whole life and I run this exact system myself. I'm not a certified personal trainer. This is my method, shared for educational purposes. Read the full story.
This is a demanding program. Scale it to your level and check with your doctor first.