Built For Life · Legacy
The 40+ Method · Month 1
BFL LEGACY
BFL LEGACY
Built For Life
Legacy
The 40+ Method
"The man you are at 40 decides the man you'll be at 60."
🏆 Founding Member
Good morning
Ready to train?
🏆 Founding Member
"The man you are at 40 decides the man you'll be at 60."
📋
Programme
Full week, all 4 months
⚡
Train
Jump into today's session
📈
Progress
Track your sessions
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Nutrition
The 40+ framework
Today · Monday · Week 1
Day 1 — Full Body
+ Easy Cardio
⏱ 60 min 🏋️ Lifting 📍 Foundation
Week 1 of 4
M
D1
Full Body
T
D2
Cond
W
D3
Upper
T
—
Rest
F
D5
Full Body
S
D6
Cardio
S
—
Rest
0
Sessions Done
4
This Week
W1
Foundation
Prehab Library
All circuits · 6 categories
Essential
Every session starts here. Shoulder, core, hip, balance, trunk flexion and loaded carries — these protect your joints and keep you training for life.
Week 1 · Foundation
Day 1
Full Body + Easy Cardio
⏱ 60 min
📅 Monday
🎯 Strength
Prehab & Longevity Circuit
8–10 min · Complete before main session · Not optional
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Tri-set A — Main Lifts
Back Squat + Bench Press · 4 rounds · 90s rest
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Tri-set B
RDL + Pull-Up/Lat Pulldown · 3 rounds · 75s rest
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Tri-set C — Accessories
3 rounds · 45–60s rest
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Core
2 rounds · 45s rest
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Finisher
20–30 min Easy Cardio
Run, bike, row or brisk walk. Conversational pace — this is recovery-building, not a second workout.
Coach Notes
Week 1 · Foundation
Day 2
Conditioning Intervals
⏱ ~30 min
📅 Tuesday
🎯 Conditioning
E2MOM · 3–4 Cycles
Every 2 min on the min · 8 min per cycle
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Coach Notes
Week 1 · Foundation
Day 3
Upper + Core
⏱ 50 min
📅 Wednesday
🎯 Strength
Prehab & Longevity Circuit
8–10 min · Complete before main session · Not optional
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Superset A — Main Lifts
Shoulder Press + Chest-Supported Row · 3 rounds · 75s rest
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Superset B
Push-Up + Lat Pulldown · 3 rounds · 60s rest
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Superset C — Accessories
2–3 rounds · 45s rest
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Core
2 rounds · 45s rest
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Coach Notes
Week 1 · Foundation
Day 4
Active Recovery
📅 Thursday
🎯 Recovery
Choose One
🧘 Gentle yoga flow (20–40 min)
🤸 Pilates mat class
🚶 Easy walk + full-body stretch
Coach Notes
Keep effort light — the goal here is recovery, not training. Don't turn this into a workout.
Week 1 · Foundation
Day 5
Full Body
⏱ 60 min
📅 Friday
🎯 Strength
Prehab & Longevity Circuit
8–10 min · Complete before main session · Not optional
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Tri-set A — Main Lifts
Deadlift + Incline DB Press · 3 rounds
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Tri-set B
Bulgarian Split Squat + 1-Arm DB Row · 3 rounds · 75s rest
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Superset C — Accessories
2–3 rounds · 45s rest
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Core
2 rounds · 45s rest
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Coach Notes
Week 1 · Foundation
Day 6
Long Run / Walk / Cardio
⏱ 40–70 min
📅 Saturday
🎯 Endurance
Session Guidance
🏃 Run, walk, hike, cycle or swim — your choice.
⏱ 40–70 minutes, easy and conversational.
📈 Build across the month: about 40 minutes in Week 1, up to around 70 by Week 4. Add roughly 10 minutes a week, no more.
Log It
Week 1 · Foundation
Day 7
Full Rest
📅 Sunday
🎯 Recovery
Today's Focus
😴 Sleep — this is when the adaptation happens.
🍽 Nutrition — hit your protein target, hydrate well.
🧠 No training today — full rest.
Month 1 · Weeks 1–4
Your Programme
Monday
Day 1 — Full Body + Easy Cardio
60 min · Prehab + 3 blocks + easy cardio
Today →
Tuesday
Day 2 — Conditioning Intervals
~25 min · E2MOM · Row / Bike / Burpees
Cond →
Wednesday
Day 3 — Upper + Core
50 min · Prehab + 3 blocks
→
Thursday
Active Recovery
Yoga · Pilates · Easy walk + stretch
Rest →
Friday
Day 5 — Full Body
60 min · Prehab + 3 blocks
→
Saturday
Day 6 — Long Run / Walk / Cardio
60–90 min · Easy, conversational pace
Cardio →
Sunday
Full Rest
Sleep · Recovery · Nutrition
→
The Legacy Room

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Your Results
Progress Tracker
Strength Benchmarks
Updates automatically from your logged sessions. Ranked by estimated 1-rep max.
Fitness Tests
Retest at the end of each month. Tap a test to log a new result.
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No sessions logged yet
Complete your first session and log your sets to start tracking progress. Your lifts and history will appear here.
The 40+ Method
Nutrition Guide
No fads. No nonsense.
Quality protein, unprocessed food, balanced and simple. Built around the nutritional principles that actually work for men over 40.
Your Numbers
Body fat (optional)
Worth adding if you know it, or can measure. Two men the same weight need different numbers if one carries more muscle.
The Four Principles
01
Protein First
Every meal starts with a quality protein source. Target 1.8–2.2g per kg of bodyweight daily.
02
Unprocessed Food
If it comes in a packet with more than five ingredients, question it. Shop the perimeter.
03
Balanced Without Obsessing
Carbs fuel training. Fats support testosterone. Neither are the enemy. Composition over restriction.
04
Simplicity Wins
Rotate 8–10 meals consistently. The best plan is the one you actually follow.
Daily Macro Reference (Training Day)
Quick reference by bodyweight. For numbers based on your own age, height, activity and goal, use the calculator at the top of this page.
Bodyweight Protein Carbs Fats
70kg140g245g63g
80kg160g280g72g
90kg180g315g81g
100kg200g350g90g
On rest days, drop carbs by roughly 25–30% — training days fuel the work, rest days don't need the same top-up.
Build Your Plate — No Scales Needed
🖐
Protein — 1–2 palms
Every meal. Palm size and thickness roughly tracks your own portion needs.
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Carbs — 1–2 fists
Bigger portions around training, smaller on rest days.
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Fats — 1–2 thumbs
Oils, nuts, avocado, oily fish. Don't fear it — just don't drown the plate in it.
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Vegetables — 2+ cupped hands
Every meal where possible. Fibre, micronutrients, and it fills you up.
Go-To Food Sources
PROTEIN
Chicken, turkey, lean beef, eggs, white fish, salmon, Greek yoghurt, cottage cheese, whey protein
CARBOHYDRATES
Rice, oats, potatoes, sweet potato, wholegrain bread/pasta, fruit, quinoa
FATS
Olive oil, avocado, nuts, seeds, oily fish (salmon, mackerel, sardines), whole eggs
VEGETABLES
Broccoli, spinach, peppers, courgette, mixed salad, tomatoes — variety over perfection
Meal Timing
01
Protein Every Meal
Spread it across 3–4 meals rather than loading it all in one — better for muscle retention as you age.
02
Fuel Around Training
A carb + protein meal 1–3 hours before training, and again within 2 hours after — this is when your body uses it best.
03
Breakfast Is Optional
Fasted mornings are fine if that suits you — total daily intake matters far more than exact meal timing.
Alcohol — Be Honest With Yourself
Alcohol won't ruin one week of training. It will quietly wreck a decade of it if it's a nightly habit. It disrupts sleep quality, tanks testosterone, and adds empty calories you'll never remember eating.

Realistic target: a handful of proper drinking occasions a month, not a bottle of wine most nights. Progress over purity — cutting it entirely isn't the goal, awareness is.
Common Mistakes Men Over 40 Make
Eating like they did at 25, while moving like they do at 45.
Under-eating protein, then wondering why muscle and strength slip year on year.
Treating every weekend as a "cheat weekend" rather than a couple of relaxed meals.
Chasing the newest fad instead of just doing the basics, consistently, for years.
Hydration & Key Supplements
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Water
2.5–3.5L daily. 500ml first thing, before coffee.
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Creatine
5g daily — most evidence-backed supplement. Take with food.
☀️
Vitamin D3
2,000–4,000IU daily. Critical for testosterone and immunity in the UK.
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Magnesium
300–400mg before bed. Supports sleep quality and testosterone.