I train 5 days a week in my home gym and make incredible progress.
My weekly split:
Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Rest
Day 6 - Arms & Abs
Day 7 - Rest

* Each training session lasts just 30 to 40 min.
* 3 to 4 different exercises per muscle group
* 4-5 Sets -  8 to 15 rep range

61 year old
1,76 m(5'9"), 67 kg(148lbs)
6-Pack
2Mad - sometimes 3Mad
Mostly on keto diet.
Watching from Germany 🇩🇪

Did bro finally stop the thirst trapping and started to make proper content? Let's goooooo

I alreqdy the know all this stuff. I'm just constantly watch fitness stuff right now to help me stay motivated through my current 90 day aggressive cut. Your videos are some of the best. Your construction analogy on point. And you're the only youtuber/influencer who uses the term experienced beginner or anything meaning the same thing. I think that's important because it describes a lot of the gym population.
Everything in this video is spot on. The only thing I disagree with is the sleeping temperature, and maybe the light level. Whilemit may be true for most people, it won't be for all. Some people can't sleep in complete darkness, due to trauma or experience. Some people, like me, can't sleep when it's cool/cold. I don't see the point in having a cool room just to be bundled up in blankets with socks and a beenie on. I sleep in a recliner with a full back sized heating pad on. If I get a lil cold, I wake up irritated AF. I also can't fall asleep without a boring youtube video playing. So yes, optimize your sleeping environment, but make sure it's optimized to you, not to what supposedly works for everyone. That's about the only thing that needed a lil nuance in the video, but to be fair, your optimization routine probably works for the vast majority of people.
Keep up the good work bro; very wise for your age.

This is a great video. I love the construction analogy kept me engaged. Keep it up

Love your clear presentation, examples, practical tips and analogies! Plus humor is on point. Thanks. ❤ My biggest takeaways are about the best timing of carbs and how much poor sleep disrupts testosterone. Also, will continue my training as a mall cop for sure.  Nice work!

Your content is awesome!!! You deserve so.many more subscribers. Keep it up bro. Helping me massively with my current fat loss

good video, keep it up champ I can see you at over 100k subs in no time!

Your videos are excellent there funny, informative and captivating keep it up and thank you for the good work

Awesome video! You pretty much nailed every single aspect of effective training and real progress. I haven’t learned this much from a single video… ever. Seriously, top-notch stuff.

You just became my favorite online coach. No need to follow anybody else! All the other coaches just throw out one small tip here and there — nothing as complete or well explained as what you just delivered.

Thanks, man!

Awesome video man! Thanks for the information🔥🙌💙

Quite Impressive. Informative, intelligently thought-out, well-written, and presented in an engaging and articulate style with just the right touch of humor and humility. Thanks for all your hard work with these motivating videos. You're a much--needed natural (lol) in this space. Hope your site blows up soon.

I don’t know how you did it in this video – but normally I tune out after five minutes when watching fitness content.
Your way of explaining how the body works through the “construction site” metaphor made it both exciting and incredibly easy to understand what it actually takes to change body composition.
You speak with such energy and authenticity that it’s clear this isn’t just theory – it’s something you’ve lived and experienced in your own body.
Thanks for sharing your knowledge and experience so vividly. It was truly inspiring! 💪🔥

Thanks / Marcus from Denmark

5 week action plan is the good take away for me🎉

Great sleep is key, after cutting out coffee and coke zero after noon it's completely different 🥤☕😴

bro you are on something^^

Great information my dude! I watched/listened to this video while taking my daily steps!....training to be a mall cop of course, lol. Great info! Keep up the good work! ❤

Vitamin Tren is the answer

Hello, Nice video. Liked & subbed.
Just curious what editing tools do you use for your videos?

I’m am stuck in the skinny fat phase as a woman I’m currently going to start implementing your suggestions… do these systems also work for females too? Thank you for sharing your content

My hormones are killing me.