90-Day Lean Muscle Program
For men 35–55 · 13 weeks · 1-on-1 coaching
Your body changed after 35. Your training should too.
A 13-week muscle-building program built for men over 35 — with a coach who builds your plan, reads your numbers every week, and adjusts it for you.
One payment · No supplements required · 14-day money-back guarantee
Sound familiar?
You train. You try. The mirror doesn't move.
It isn't your effort. After 35, recovery slows, joints get less forgiving, and your muscles need more protein per meal to grow. Most programs ignore all three. This one is built around them.
What you get
Most programs hand you a PDF and wish you luck. This one comes with a coach.
The program
13 weeks, written out
11 complete workouts across 3 phases — every set, rep and rest time. Plus nutrition setup, 3 full-day meal plans and a recovery plan.
Your plan
Built for you in 72 hours
Fill in one intake form. Your coach sends your calorie and protein targets, training schedule, and exercise swaps for your joints and your equipment.
Your coach
12 weekly check-ins
Each week you answer 15 short questions. Within 48 hours your coach reads them and adjusts your plan. Every week, for 12 weeks.
How it works
From order to week 13
Order today
You'll get the full program and your intake form by email.
Fill in your intake form
About 15 minutes: your goal, training history, injuries, schedule and the foods you like.
Get your custom plan
Within 72 hours: your calorie and protein targets, workouts and exercise swaps.
Train, eat, check in
Follow your plan. Send your check-in once a week. Your coach adjusts as you go.
Week 13: re-test
Lift your week-1 weights again, take your final photos, and get your next-step plan.
The 13 weeks
Three phases. One finish line.
Each phase builds on the last, so you keep progressing without burning out.
Weeks 1–4
Foundation
3 full-body workouts a week. Learn the lifts, find your weights, set your eating habits.
Weeks 5–8
Build
4 days a week, upper and lower. More volume to grow muscle. Week 8 is a planned recovery week.
Weeks 9–12
Strength & Definition
Heavier main lifts, tighter nutrition, sharper look.
Week 13
Re-test
Lift your week-1 weights again and see exactly how far you've come.
Built for 35+
Not a 22-year-old's program with a new cover
Inside the 33-page program
Everything written down. Nothing left to guess.
You'll never stand in the gym wondering what to do next. Open the guide to the week you're on and follow it.
Your coach
Meet James Smith
James builds every member's plan himself and answers every check-in himself. No bots. No copy-paste plan sent to 500 people. When your shoulder flares up or your weight stalls, he's the one who changes your plan.
Because James coaches every member personally, we only take a limited number of new members each month.
The math
What $1,000 gets you
A local personal trainer
$2,730
At $70 a session, 3 sessions a week for 13 weeks. They see you for 3 hours a week — and you still plan your own meals.
This program
$1,000
Training, nutrition and a coach who reviews your numbers every week for 13 weeks. Train when it suits you, at your gym or at home.
Everything included
One payment
$1,000
14-day money-back guarantee · Secure checkout
Is this for you?
It’s for you if…
It’s not for you if…
14-day money-back guarantee
Start the program. Fill in your intake form. Get your custom plan. If within 14 days of your purchase you decide it's not for you, email us and we'll refund you in full.
Questions
Before you start
I haven't trained in years. Is this too hard?
No. Phase 1 starts with three full-body workouts a week at an easy effort, and your coach sets your starting weights from your intake form.
I have a bad shoulder, knee or back.
Tell your coach on your intake form. Every exercise has a joint-friendly swap, and your plan is built around what you can do comfortably. If you have sharp or lasting pain, see a doctor or physical therapist first — we don't treat injuries.
Do I need a gym?
A gym is best, but the program also works with a home gym or a set of adjustable dumbbells. Your coach adapts the exercises to your equipment.
Do I have to count calories?
No. You can track with a free app, or use the simple hand-portion method in the guide. Your coach works with whichever you prefer.
Do I need to buy supplements?
No. Everything in the program works with regular food. The guide covers the few supplements with solid research behind them, and they're all optional.
How do the check-ins work?
Once a week, on a day you choose, you answer 15 short questions by WhatsApp or email. It takes about 10 minutes. Your coach replies within 48 hours with feedback and any changes to your plan.
What happens after I pay?
You'll receive an email with your program and intake form. Once you send the form back, your custom plan arrives within 72 hours.
What results can I expect?
That depends on your starting point, consistency, sleep and genetics, so we don't promise specific numbers. You'll track your weight, waist, photos and strength every week, so you'll see exactly what changed.
Is this medical advice?
No. Your coach is a fitness professional, not a doctor. If you have a health condition or take medication, talk to your doctor before you start.
Twelve weeks from now, you’ll be twelve weeks older either way.
The only question is what you’ll see in the mirror.
14-day money-back guarantee · Custom plan within 72 hours
This program provides general fitness and nutrition education with coaching support. It is not medical advice and is not intended to diagnose, treat, cure or prevent any disease. Your coach is a fitness professional, not a doctor. Talk to your doctor before starting any new exercise or nutrition program, especially if you have a health condition or take medication. Individual results vary and are not guaranteed.