Marcus Filly

DM me ‘360’ & I’ll send you my 7-day blueprint to build muscle over 40
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If you’re a busy guy over 40, the traditional bro split is one of the slowest ways you can train.
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You’re hitting each muscle once a week, you need 5-6 sessions to cover everything, and at our age, recovery just doesn’t bounce back like it used to.
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Here’s what I’d actually do instead - a 3-day full body split built around the 2x2 rule. Save this 👇
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Day 1 - Squat Focused
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✅ Belt squat
✅ Trap bar Romanian deadlift
✅ Flat dumbbell press
✅ Single-arm dumbbell row
✅ Dumbbell lateral raise
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Day 2 - Unilateral Focused
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✅ Dumbbell reverse lunge
✅ Seated hamstring curl
✅ Half-kneeling single-arm landmine press
✅ Chest-supported dumbbell row
✅ Standing dumbbell curl
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Day 3 - Deadlift Focused
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✅ Trap bar deadlift
✅ Smith machine quad-focused squat
✅ Lat pulldown
✅ Incline dumbbell press
✅ Tricep pushdown
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Two tough sets per major muscle group, twice a week. The minimum effective dose to actually build or maintain muscle.
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Five compound lifts per session. In and out in 45 minutes.
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Because the goal at this stage isn’t to train like you’re 25 and limp out of bed the next morning… It’s to train in a way you can keep doing for the next 20 years.
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Comment ‘360’ and I’ll send you the full 7-day blueprint 💪

DM me “COACH” for a custom plan to get lean in your 40s without cutting anything out.
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Most guys in their 40s think carbs are the reason they can’t lose weight… They’re not.
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You’d have to eat 30 potatoes over your normal daily intake to gain just 1 pound of fat… Nobody is doing that.
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The real reason guys gain weight when they try to cut carbs is the chaos that comes after:
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Your training tanks, your sleep gets worse, and the cravings hit hard.
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That’s when the almonds at your desk, the trail mix between meetings, and the second beer after dinner start adding up.
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None of it feels like much in the moment, but it’s where the weight gain actually comes from.
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The fix isn’t cutting carbs… It’s keeping them in so what you’re eating feels sustainable.
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Stick to complex ones like oats, sweet potatoes, and rice at every meal to stay full, fuel your training and stay in a deficit without going crazy.
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Want me to build you a custom plan to get lean in your 40s without restriction?
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DM me “COACH” and I’ll help you out!

There are lots of ways to do pull-ups, but you need to know your purpose:
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✅ Bands, kipping, and lat variations all have a place
✅ They don’t all have to look pretty
✅ Sloppy reps won’t build your back like strict reps
✅ Kipping = speed + gymnastics skill (not muscle building)
✅ Building strength = slow negatives + full range
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If you’re trying to actually get stronger, build your back, or finally hit unassisted reps, your technique has to match your goal. (If you need help with this, I coach a lot of clients through strict pull-up progressions - just reach out.)
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Match the method to the outcome:
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Build muscle? → strict, controlled reps
Move fast? → kip away
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Just don’t confuse the two purposes 🎯
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