Built on a Busy Schedule

You Don't Have to Be a Pro to Be in Great Shape.

A 4-week strength and meal framework from a former physique competitor who now trains around a full-time job, two toddlers, and a music career — 4 workouts a week, 45 to 60 minutes each, and a way of eating that works at work, on the road, and at the family table.

I'm 57 years old. I work a full-time job. I have a 3-year-old and a 1.5-year-old at home. I don't have two hours a day to live in the gym, and I don't have a chef. What I have is a system — the same one that keeps me built today, on a working father's schedule. This book is that system, written down so it can work for you.

WHAT YOU GET

- The complete 4-day split — chest + light shoulders + triceps, legs, back + biceps, shoulders + triceps. Every exercise, set, and rep written out in clear tables.

- The progressive system — a 20-rep warm-up, working sets that build, and a final set at the heaviest weight you can move for 10 to 12 reps. Plus exactly how to pick your starting weight and when to go heavier.

- Core with each workout — six core exercises, three sets each, all to failure.

- Short-day options — only have 30 minutes? Trim the volume, never skip the workout. The plan bends instead of breaking.

- The cardio rules — short StairMaster work for building and staying lean, daily 30-minute minimums for serious weight loss, and cardio always after strength training.

- The on-the-go food framework — the grocery-store move, eating-out choices that keep the meal and cut the filler, and simple home staples your whole family eats.

- The non-negotiables — 0.8 to 1 gram of protein per pound of bodyweight, 1 to 2 protein shakes a day, creatine, and a gallon of water a day.

- Tracking pages — a workout log and weekly check-in so you can watch your numbers climb across the 4 weeks.

WHO THIS IS FOR

Busy men — especially working fathers — who want real muscle and strength without living in the gym. Former athletes who want a system that survives a job, a family, and real life. Beginners who want one clear plan instead of a hundred conflicting opinions.

Instant download (PDF) after checkout — readable on your phone at the gym, a tablet, or in print.