Ben Jackson’s Training Plan | Vitality Transformation

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

Afternoon – Hypertrophy Training

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



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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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