BUILT DIFFERENT TRAINING

the blueprint: 

More than a program. More than fitness.

This is the framework for YOUR NEXT LEVEL.

BUILT DIFFERENT: THE BLUEPRINT is a transformational plan—
Designed for the driven male ready to become a better MAN, HUSBAND, FATHER, BROTHER and LEADER.

This isn’t another cookie-cutter workout or crash diet.This is YOUR NEW STANDARD—a smarter, more sustainable way to get leaner, stronger, and more disciplined… and stay that way.

WHAT IS THE METHOD?

THE METHOD is the backbone of THE BLUEPRINT
It’s a structured, proven system built to help men over 40 rebuild STRENGTH, LOSE FAT AND TAKE CONTROL, —without grinding through burnout or sacrificing their lifestyle.

No BS. No shortcuts. Just what works.

THE “5 FOUNDATIONS” OF THE METHOD

1. Full-Body Strength Training (3–5x/week)

• One exercise, per body part, per day – maximize muscle, progressive overload
• Built for men 40+: less volume per session, more frequency per week = better muscle retention and recovery.
• Full-body workouts allow you to train each muscle group 3-5x/week without overloading any one session.
• Research shows full-body splits build more muscle in less time.
• Daily Full Body Pumps! 
• Volume is strategically spread across the week – so you can bring max intensity to every set without burnout.
• You don’t need hours upon hours in the gym.  You need structure, consistency, and recovery.

Example Full Body Training Day: (Approx 45-60min)

3×10 Back Rack Barbell Lunges (per leg)

3×8 Dumbbell Bench Press

3×10 Lat Pulldown (or Weighted Pull-up)

3×15 Seated Plate Front Raises

3×10-12 Incline DB Curl

3×10-12 Barbell Skull Crushers

3×15 Weight Cable Crunches

*Muscle is your metabolic engine.

The more lean muscle you carry, the more fat you burn—even at rest.
That’s why The Method prioritizes strength over exhaustion.
You don’t need to chase calories—you need to build the engine that burns them.*Less high-intensity training means less cortisol, less stress, and better hormonal balance.

*You already carry enough stress being a dad, husband, leader—your workouts shouldn’t add to it. They should help you handle more, not feel like less.

It’s not about doing more—it’s about doing what works for your body at 40+

2. Daily Movement (8,000+ steps/day)

• Walking burns fat, boosts recovery, and reduces stress.
• 8,000+ steps daily is linked to lower body fat and better metabolic health—without extra cardio.
• NEAT (non-exercise activity thermogenesis movement) accounts for more daily calorie burn than your workouts do.
• You’re not lazy. You’re just not moving enough.
• Movement is the missing piece.

*Low-intensity movement keeps cortisol low and your nervous system calm, so you recover faster and feel better.

3. Balanced Macros + High Protein

• No starving. No low-carb BS. Just dialed-in fuel that works.
• Protein is key: Aim for a minimum of 1g per pound of body weight to build muscle and stay lean.
• Fuel comes from mostly whole foods—quality proteins, carbs, and fats that support real results and support testosterone, think meat, fruit, eggs, sweat potatoes. 
• Balanced macros with the right amount of calories ensure you’re eating enough to build muscle and lose fat without crashing your energy.
• Follow the 90/10 rule—90% whole, nutrient-dense foods, 10% flexibility so you can live your life without falling off track. 
• Your plan is built around your life—travel, work, family included.  
• If your nutrition isn’t personalized and you are not tracking, you’re guessing. And guessing keeps you stuck

4. Sleep & Mindset (7+ hours/night)

• Poor sleep lowers testosterone, slows fat loss, and increases cravings.
• Quality sleep improves recovery, motivation, and decision-making.
• Mindset isn’t about motivation—it’s about discipline and ownership.
• If you want a stronger body, fix your sleep and own your routine.

5. Limit (or Eliminate) Alcohol

• Alcohol wrecks recovery, tanks testosterone, and stalls fat loss.
• Regular alcohol intake has been shown to significantly decrease testosterone levels, especially in men over 40.
• Even moderate drinking can reduce protein synthesis by up to 37%.
• It also disrupts deep sleep, spikes cortisol, and blunts growth hormone—three essentials for recovery and fat loss.
• Alcohol is the easiest way to sabotage your progress while convincing yourself you’re still “being consistent.”
• Cutting back leads to sharper focus, better energy, more stable mood, and faster results across the board.
• Less alcohol equals more control—over your body, your mind, and your outcomes

10 PRINCIPLES BUILT DIFFERENT MEN LIVE BY FOR STRENGTH, DISCIPLINE AND LONG-TERM RESULTS AFTER 40

This isn’t just about looking better.
It’s about showing up as your strongest self—in every area of life.

THESE ARE THE NON-NEGOTIABLES FOR MEN WHO LIVE BUILT DIFFERENT:

Dial in your nutrition with high-protein meals that fuel muscle growth, fat loss, and all-day energy.
Cut out the distractions—ditch the weed, porn, and doom-scrolling. Replace them with purpose, training, and progress.
Crush self-doubt by building a forward-focused mindset rooted in action—not excuses.
Lock in discipline that keeps you executing—on bad days, busy weeks, and when motivation fades.
Train smarter with full-body workouts and recovery-focused routines built for men over 40.
Maximize productivity with a morning routine that sets the tone—and an evening plan that keeps you winning.
Master stress using proven tools to reduce anxiety and stay mentally sharp as a leader, father, and professional.
Surround yourself with winners—cut the energy-drainers and build a circle that raises your standard.
Master your time so you can dominate work, crush your lifts, and still show up at home.
Lead by example—your kids, coworkers, and circle are watching. Be the man.

THE COMMITTMENT THAT BUILDS THE MAN

When you’re ready to go ALL IN, this isn’t a quick fix—

This is a high-level experience built for men ready to commit—starting with a minimum of 3 months to create real, lasting change. 

This is for the man who’s ready to stop dabbling and start dominating.

• Full-Body Strength Training Plan
  Joint-friendly, muscle-building workouts designed for men 40+. Progressive Overload, 4–5x/week.

• Personalized Nutrition
  Custom macros—protein, carbs, and fats—tailored to your body and lifestyle. Built around mostly whole foods to fuel fat loss, energy, and muscle growth.

• Constant Contact + Real-Time Support
  Weekly 1:1 check-in forms reviewed by your coach to keep you focused and accountable. Delivered through a custom app with demo videos, your workout plan, and instant messaging.

• True Accountability
  You’re not doing this alone. You’ll have structure, guidance, and real feedback every step of the way.
  I don’t just hand you a plan—we help you execute it.

THIS IS YOUR BLUEPRINT. 

Powered by The Method.

More than a program. More than fitness. 

Ready to become BUILT DIFFERENT?

Apply here and take the first step. 

(Although this program is built for men over 40—I’ve helped  numerous women get incredible results too. If you’re interested, let’s talk)

Get in the best shape of your life.  Join our fitness community led by our expert coaches. We are a supportive community of like minded people who are focused on positive lifestyle changes.  Step into our world class facility where health, strength, and overall well-being takes precedence.