Marcus Filly

DM me “PLAN” for my full blueprint to build a lean, strong physique.
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If you’re a dad in your 40s or 50s still running the same bro split you did in high school, your training isn’t built for the decade you’re actually in.
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Chest day isn’t the problem. Making it the priority is.
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The muscles that keep you healthy at 50 are the ones holding your back, hips, and knees together. Not the ones in the mirror.
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So here’s the split to run:
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Day 1 - full body, leg emphasis:
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Bulgarian split squats / Trap bar deadlifts / Landmine press / Single arm row / Cossack squats
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Day 2 - full body, push emphasis:
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Incline dumbbell press / Kneeling landmine press / Goblet squat / Chest-supported row / Farmer’s carry
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Day 3 - full body, pull emphasis:
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Lat pulldowns / Single arm dumbbell row / RDL / Dumbbell shoulder press / Walking lunges
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Five compound lifts per day. That’s what builds the body you can carry into your 50s, 60s, and beyond - strong, lean, and pain-free.
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Comment “PLAN” and I’ll send the full blueprint over.

DM me ‘360’ for my 7-day blueprint to build muscle and keep your body injury free past 40
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If your shoulder gets tweaky every time you ramp up your bench, this is where I’d start.
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The rotator cuff is what stabilizes the shoulder under load. Most guys in their 40s have never trained it directly, which is why the bench is the first lift to give them problems.
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DM me “360” for my free 7-day blueprint to build muscle and keep your body injury free past 35

Some workout related hot takes - and how I’d rate them.
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Do you agree with how I ranked all of these? Let me know in the comments!
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Want my weekly movement plan to lose 5 lb/month while also building muscle over 40? DM me ‘360’ and I’ll send it over for free.

Here’s how to warm up for your squat so you can actually hit some heavy weight:
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2 sets:
10 controlled cat cow
10 russian baby makers
5/side squat thoracic rotations
20 sec/side kot split squat iso
20 sec shoulder extension stretch
10 empty bar barbell squat w/ pause
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save this for your next squat day!
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Carbs took me from surviving to thriving.
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And for some reason, they still get hate. So here’s your reminder: you can eat carbs in a fat-loss phase (I encourage it), and you don’t need to be crazy active to “earn” them either. I lift 3x a week, hit 10k steps a day, and get about 60 minutes of cardio per week, which is honestly less than a lot of you reading this. More energy, more strength, better recovery - those are just some of the benefits I noticed once I stopped being afraid of them.
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If a high-carb diet did this much for me, imagine what it could do for you. If you need help overcoming carb fear, I’m your guy - I’ve been exactly where you are. DM me “coach.”
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You can do all the biohacking you want but if you’re not walking and building lean muscle… it won’t help you live longer.
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All the supplements, all the data, all the gadgets - these things are distractions, honestly. Instead of buying the next “hack” - try the basics. Walk more, lift heavy weights, REST, stay off your phone, get outside, eat a nutrient-dense diet, go to bed early. You’ll quickly realize that’s all your body really needs to thrive.
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DM me the word “COACH” for a custom plan to get results like Clint!
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Most guys in their 40s who used to be in great shape try to fix it the same way…
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Train harder, eat less… But that’s exactly what’s keeping you stuck.
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Clint came to me 20+ lbs overweight, beat up, and inconsistent.
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6 months later he’s down 22lbs and feels like himself again.
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2 shifts did it:
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1. We audited his stress bucket - cut him from 5 sessions to 3, added zone 2 walks, and front-loaded his morning with 40g of protein. The 9pm binges disappeared on their own.
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2. We slowed everything down inside his workouts - 4-second negatives, 2-second pauses, chasing a pump instead of the clock.
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If your old playbook stopped working, it’s not a discipline problem… It’s a system problem.
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DM me the word “COACH” for a custom plan to get results like Clint!