Training Hub
Four protocols. Each one built on peer-reviewed research and tested over years of real training. No trending workouts. No influencer splits. Just what actually works for men over 40.
The Optimal Form Guide
The Optimal Form Guide is our free, professionally-researched technique reference for every major lift. Each exercise covers the form cues that matter, the common mistakes to avoid, and a technique video, so you can train safely and get stronger without guesswork. No sign-up, no fluff. Use it to build your sessions with confidence.
Showing 31 of 31 exercises (click to expand)
Movement & Recovery
Five evidence-based protocols for cardio, conditioning, mobility, flexibility, and stress management. Each one tested over years of real training alongside a full-time job and family life.
Zone 2 Cardio Protocol
The single best thing you can do for your cardiovascular system and long-term testosterone. 150–180 minutes per week at a conversational pace. Boring. Effective. Non-negotiable.
- 1Target: 60–70% max heart rate (you should be able to hold a conversation)
- 2Best options: brisk walking, cycling, rowing, incline treadmill
- 3Aim for 3–5 sessions of 30–45 minutes each week
- 4Do NOT combine with high-intensity work in the same session
Equipment picks
Affiliate disclosure: Amazon links use our associate ID. Never influences recommendations.
HIIT Protocol
One session per week maximum. HIIT is a tool, not a religion. Combined with strength training it raises VO2 max and keeps body fat in check, but overdo it and it raises cortisol.
- 110-minute warm-up at Zone 2 pace
- 28 rounds: 20 seconds all-out effort, 40 seconds full rest
- 35-minute cool-down walk
- 4Suitable methods: assault bike, sprint intervals, rowing
Equipment picks
Affiliate disclosure: Amazon links use our associate ID. Never influences recommendations.
Morning Mobility Routine
10 minutes every morning. Not optional after 35. Addresses the hips, thoracic spine and shoulders, the three areas that lock up from desk work and limit every lift you do.
- 190/90 hip stretch: 60 seconds each side
- 2Thoracic spine rotation: 10 reps each side
- 3Cat-cow: 10 slow reps
- 4World's greatest stretch: 5 reps each side
- 5Shoulder CARs (controlled articular rotations): 5 reps each arm
Equipment picks
Affiliate disclosure: Amazon links use our associate ID. Never influences recommendations.
Yoga for Mobility & Flexibility
A simple, evidence-based yoga routine designed for men who lift. Improves hip mobility, thoracic extension, and hamstring flexibility, the three areas that limit your compound lifts and accumulate tension from desk work.
- 1Downward dog: hold 30 seconds, pedal heels to stretch calves and hamstrings
- 2Low lunge (Anjaneyasana): 30 seconds each side for hip flexor release
- 3Pigeon pose: 45 seconds each side for deep hip external rotation
- 4Thread the needle: 8 reps each side for thoracic rotation
- 5Seated forward fold: hold 45 seconds for posterior chain lengthening
- 6Two to three sessions per week, 15 to 20 minutes each. Best on rest days or post-training.
Equipment picks
Affiliate disclosure: Amazon links use our associate ID. Never influences recommendations.
Meditation & Breathwork
Chronic stress elevates cortisol, which directly suppresses testosterone and impairs recovery. A short daily breathwork and meditation practice is one of the highest-return habits for sleep quality, stress resilience, and training recovery.
- 1Box breathing: 4 seconds in, 4 hold, 4 out, 4 hold. 5 minutes. Activates parasympathetic nervous system.
- 2Body scan meditation: 10 minutes lying down. Work attention from feet to head, releasing tension in each area.
- 3Post-training breathwork: 2 minutes of slow nasal breathing after your last set to shift from sympathetic to parasympathetic.
- 4Evening wind-down: 5 minutes of 4-7-8 breathing (inhale 4, hold 7, exhale 8) before bed to improve sleep onset.
- 5Start with 5 minutes daily. Consistency matters more than duration.
Equipment picks
Affiliate disclosure: Amazon links use our associate ID. Never influences recommendations.
These protocols are what Adam actually uses. Not what looks good on paper: what holds up over years of consistent training alongside a full-time job and family life. Start with one. Do it for 12 weeks before changing anything.
Training Splits Compared
The four main ways to organise your training week. Pick the split that fits the days you can genuinely sustain. Click any exercise for full technique in the Optimal Form Guide above.
3-Day Full Body
The best split if you are just starting or returning after a break.
Frequency
3 days/week
Best for
Beginners and those returning from injury
Weekly Schedule
Adam's Take
This is where I started and where I tell everyone else to start. Three sessions per week means each muscle gets trained twice: that frequency is where beginners grow fastest. Don't let the simplicity fool you.
Session A
Full Body. Squat Dominant
The Complete Beginner Strength Programme
Built on StrongLifts 5×5, the most battle-tested beginner barbell programme on the planet. Three days a week, five compound lifts, linear progression. Adam ran this programme for his first six months back in the gym after 40 and added 40kg to his squat.
Programme Overview
Workout A. Monday
Workout B. Wednesday / Friday
Alternate A/B/A one week, B/A/B the next. Always rest at least one day between sessions. Squat every single workout: it is the backbone of the programme.
Starting Weights
- Back Squat: Empty bar (20kg). Form first, always.
- Bench Press: Empty bar (20kg). Master the arc before adding weight.
- Deadlift: 40–60kg. The deadlift starts heavier than squat/bench.
- Overhead Press: Empty bar (20kg). This is the hardest lift to progress.
- Barbell Row: 40kg. Should feel challenging but controllable.
Progression Rules
- →Complete all 5 sets of 5 reps with good form before adding weight
- →Squat, deadlift: add 2.5–5kg per session
- →Bench, OHP, row: add 2.5kg per session
- →When you stall 3 sessions in a row: deload 10% and rebuild
- →Rest 3–5 minutes between sets of compound lifts
Full form cues, common mistakes, and technique videos for every lift in this programme are in the Optimal Form Guide above. Click any exercise name to jump straight there.
Equipment Adam Actually Uses
You do not need a fancy gym. A barbell, a rack, some plates, and a bench is all this programme requires. These are the exact products Adam uses and recommends, all available on Amazon.
The Essentials
Olympic Barbell (20kg)
Must-haveA quality 20kg Olympic bar with good knurling is non-negotiable. The Mirafit M1 is the best value bar in the UK: stiff, well-knurled, spins cleanly.
View on Amazon →Weight Plates (Bumper set)
Must-haveStart with a 100kg bumper plate set. Bumpers are quieter, protect the bar, and look better than cast iron. Essential if you train at home.
View on Amazon →Squat Rack / Power Cage
Must-haveIf you train at home, a power cage is your single most important purchase. The Mirafit M3 is UK-made, solid, and fits in a standard garage.
View on Amazon →Adjustable Weight Bench
Must-haveAn adjustable bench opens up incline press, dumbbell rows, and Bulgarian split squats. The Mirafit M100 is stable and commercial grade.
View on Amazon →Training Accessories
Lifting Belt (10mm)
When readyA belt does not make you weak: it teaches you to brace correctly and protects your spine under heavy load. Get one once you're squatting your bodyweight.
View on Amazon →Chalk (Gym chalk block)
RecommendedLosing your grip on a deadlift PR is infuriating. Block chalk is cheap, legal in most gyms, and dramatically improves bar control.
View on Amazon →Fractional Plates (0.5–1.25kg)
RecommendedFractional plates let you add 0.5kg per side instead of 1.25kg: critical when progress slows on bench and OHP. Cheap and massively useful.
View on Amazon →Knee Sleeves (7mm)
OptionalWarmth and compression for your knees under heavy squats. SBD and Rehband are the gold standard. Worth it once you're past 100kg on the squat.
View on Amazon →Nutrition: What to Eat to Get Stronger
The programme is only half the equation. Without enough protein and calories, you will stall within weeks regardless of how well you train. These are Adam's non-negotiables.
For an 85kg man: 136–187g per day. Prioritise chicken, beef, eggs, Greek yoghurt, cottage cheese.
Optimum Nutrition Whey →You cannot build muscle in a deficit. Eat roughly 200–300kcal above maintenance. Track for 2 weeks to find your baseline.
The most evidence-backed supplement in existence. Increases strength, power, and muscle hydration. Take it with a meal.
Creapure Creatine Monohydrate →Sources & further reading
- StrongLifts 5×5. Complete Programme Guide
- Barbell Medicine. How To Squat
- Bodybuilding.com. How To Deadlift: A Beginner's Guide
- Bodybuilding.com. How To Bench Press: Complete Guide
Some links on this page are affiliate links. If you buy through them, Male Optimal earns a small commission at no extra cost to you. Adam only recommends kit he has personally used or thoroughly researched.