Ben's Training Plan
Ben embarked upon a complete mid-life body transformation after being approached by Myprotein to support the launch of our new Vitality range; a premium selection of health supplements targeted at the active man. To achieve his phenomenal body transformation, Ben followed a strict nutrition and training plan and even steered clear of alcohol on a lad’s skiing trip to the South of France! In proof that age is just a number when it comes to getting in shape, Ben has successfully showcased that a positive mindset and determination are all you need when it comes to achieving the body of a 20-year-old.
On completion of the programme, Ben revealed that getting in shape at 45 was the best timing of his life. With no financial strains, a happy family and a relaxed social life, Ben found that his body was still as responsive as when he was in his 20’s, but his mind was more focused and he was able to stay focused on reaching his end goal.
“Many 45+ males might think that when they’ve hit middle age, it’s too late to embark on a fitness journey because their body is out of shape or they don’t have the same stamina as they did in their 20’s. As a tradie I’m always surrounded by younger blokes on the yard who poked fun at my middle age beer belly so when I got approached by Myprotein it was a no-brainer! I hope the results inspire other middle-aged blokes that they can still reinvent themselves physically and mentally regardless of their age. I’ve got loads more energy to play with the kids and my wife’s not complaining either!’ says Ben.
Personal Trainer Tom Pitfield, from Cheshire’s prestigious Hale Country Club, says “Ben is a great example of how age should not be a limitation when it comes to setting new fitness goals. Middle-aged males generally have a more stable lifestyle in comparison to their 20-year-old counterparts, so they have the time, disposable income to invest in themselves. It really just comes down to the mindset and the misconception that when we hit middle-age our bodies cease up.”
Full Body Workout
| Exercise | Sets / Reps | Tempo | Weight/Rest |
| A1) Deadlifts | 4 X 10 | 2010 | 60kg |
| A2) Over Head Press | 4 X 10 | 2010 | 30kg |
| A3) Pull Ups | 4 X 10 | 2010 | Band-Assisted |
| A4) Push Ups | 4 X 10 | 2010 | Bodyweight |
| Rest 90 seconds between sets | |||
| B1) Dumbbell Squat | 4 X 10 | 2010 | 16kg |
| B2) Dumbbell Curl to Press | 4 X 10 | 2010 | 10kg |
| B3) Supinated Close Lat Pull Down | 4 X 10 | 2010 | 23kg |
| B4) Dips | 4 X 10 | 2010 | Band assisted |
| Rest 90 seconds between sets | |||
| C1) Battle Ropes | 20/20 X 4 | Alternate | |
| 20/20 X 4 | Double |
Legs & Shoulders
| Exercise | Reps / Sets | Tempo | Weight/Rest |
| A1) Leg Press | 4 X 8 | 3111 | 95kg aside 105kg 115kg |
| A2) Barbell UpRight Row | 4 X 8 | 3111 | 35kg bar 40kg |
| B1) Walking Lunges | 4 X 10 | 3111 | 12kg DB |
| B2) Seated Plate Loaded Shoulder Press | 4 X 10 | 3111 | 25kg aside 27.5kg |
| C1) Leg Extension | 3 X 12 | 3111 | 45kg |
| C2) Dumbbell Laterall raise | 3 X 12 | 3111 | 5kg |
| D1) Lying Hamstring Curl | 3 X 12 | 3111 | 10kg aside |
| D2) Barbell lying Front Raise | 3 X 12 | 3111 | 5kg |
Chest And Back Double Session
Morning - Strength Training
| Exercise | Sets / Reps | Tempo | Weight/Rest |
| A1)Dumbbell Bench Press | 7 X 3 | 3111 | 42kg |
| A2) Lateral Row | 7 X 3 | 3111 | 75 kg aside |
| 3 minutes between sets |
| Exercise | Sets / Reps | Tempo | Weight/Rest |
| A1) Incline Dumbbell Press | 4 X 8 | 3111 | 30kg |
| A2) Plate Loaded High Row | 4 X 8 | 3111 | 45kg aside |
| B1) Plate loaded Seated Chest Press | 4 X 10 | 3111 | 20kg aside |
| B2) Barbell Bent over Rows | 4 X 10 | 3111 | 35kg / 40kg |
| C1) Incline Cable Flys | 4 X 12 | 3111 | 5kg |
| C2) Cable Seated Row | 4 X 12 | 3111 | 23.5kg |
| D1) Seated Dumbbell Bicep Curl | 4 X 12 | 3111 | 8kg |
| D2) Cable Tricep Extension | 4 X 12 | 31111 | 25kg |
How To Measure Tempo
Example: 3-0-1-0
The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
