A premium strength, fat-loss, mobility and nutrition system built for busy men over 40 who want stronger muscles, better conditioning, leaner habits, and a simple plan they can actually follow.
One-time purchase · Instant PDF download · App unlock code included · Created by Ken Hoyer
This program is for men who want a clear, structured plan built around how their body actually works after 40 — not a program designed for 22-year-olds.
RPE-based loading, controlled tempo, and smart progression — you finish sessions feeling trained, not destroyed.
Protein targets, a practical plate method, and the right resistance training stimulus to preserve muscle during a fat-loss phase.
3 strength sessions per week, 35–50 minutes each. Minimum effective dose — maximum results. Optional conditioning add-ons if you want more.
Progressive phases, weekly scorecards, nutrition targets, and progress tracking. Clear rules. No guessing.
The PDF and the app are designed to work together. Buy once, use both, follow the full 12 weeks.
All 3 phases with sets, reps, coaching cues, exercise substitutions, nutrition system, meal templates, grocery list, and progress tracking sheets. Instant download after purchase.
Your purchase includes an unlock code (STRONG40MEN) that activates all 9 Men's guided workouts in the free BPF app — with rest timers, coaching cues, and set tracking built in.
Practical protein targets for exercising adults, a plate method for those who don't want to count every macro, meal templates, and a grocery list. Simple rules that actually work.
A 12-week scorecard to track weight, waist, workouts, steps, protein score, and sleep. Review every Sunday — look for trends, not day-to-day noise.
Every exercise links directly to a full coaching guide with photos, technique cues, substitutions, and faults to avoid. Clickable in the PDF and navigable in the app.
Rules for steps, sleep, hydration, and adjusting the plan when life gets busy. What to do when you miss a week, feel beaten up, or plateau. Built into the program.
Each phase increases in intensity and volume. Follow the PDF, unlock the matching workouts in the app, and track your progress weekly. Every session has rest timers, coaching cues, and set logging.
Win the first phase by showing up, learning clean reps, and leaving your joints better than you found them. Do not chase soreness. Chase repeatable quality. Add reps before adding weight.
This phase turns consistency into progress. The goal is measurable overload: slightly more load, more reps, or more total work — while keeping technique sharp. Add reps or load on 2+ lifts each week when form stays clean.
This phase tightens conditioning and builds confidence. Keep the big movements controlled, then use finishers to build work capacity. Beat your Week 9 training volume with clean form and stronger conditioning. Confidence is built on clean reps.
The PDF and the app are designed to work together as one complete system.
After checkout you'll be sent to your download page immediately. Save the PDF to your phone or computer. It contains all 12 weeks, nutrition, tracking sheets, and your app unlock code.
Go to app.bpfvirtual.org/strong-after-40.html on your phone or browser. Free to use — no account required.
Type STRONG40MEN into the unlock field on the Strong After 40 page. All 9 Men's guided workouts unlock instantly on your device.
Use the PDF for phase overview, nutrition, and weekly tracking. When it's time to train, open the matching workout in the app — rest timers, coaching cues, and set tracking built in.
Fill in your 12-week progress dashboard every Sunday. Weight, waist, workouts, steps, protein score, sleep. Look for trends, not noise. Complete the 12 weeks. Then decide what's next.
Both options include the full Men's program PDF and all 9 guided app workouts.
The PDF downloads instantly. The app workouts unlock in 60 seconds. The only variable is deciding to start.
Fat loss, muscle building, sleep, hormones, mobility — practical PDF guides that work alongside the BPF app. Learn it in the guide. Do it in the player.