No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise with-out the prior written permission of the copyright holder.The author has attempted to present information that is as accurate and concrete as possible. The author is not a medical doctor and does not write in any medical capacity. All medical decisions should be made under the guidance and care of your primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of any of the information herein con-tained in this book.The author makes it clear that the medical field is fast evolving with newer studies being done continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book.While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject matter pre-sent in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts re-sponsibility in the use of any information and takes advice given in this

DISCLAIMER

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book at their own risk. If the reader is under medication supervision or has had complications with health related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

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Congratulations on making it to Phase 2 and the second step of your journey. I call this the Build phase, and I designed it to achieve slightly different goals from phase 1.First… I am upping the intensity of resistance training by targeting specific muscle groups. This increases our natural production of testosterone, and also increases strength and muscle size. It also improves the mind-muscle connection because heavier loads require more focus and higher neurological responses. Secondly, we are accelerating fat loss and testosterone production with the addition of high-intensity interval training methods. This will set the foundation for the last phase.Please note that Phase 2 only uses circuit training on Tuesday and Thursday, which are cardio and abs days...

FIT AFTER 50 - PHASE I INTRODUCTION

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I use anabolic style workouts on Monday, Wednesday, and Friday which are all resistance training days. On these days, do each exercise for the prescribed number of reps and sets, before moving on to the next exercise. Only rest a maximum of 1 minute between sets.I want your intensity level, the amount of effort you put into each exercise… to be in the medium to difficult range. Select a weight or resistance band that is difficult (but not impossible) to perform 12 reps with good form. I want you to put more effort into each set than you did in phase 1.Pay attention to the instructions as they vary from day to day and week to week. You should notice that we are doing anabolic resistance training on Monday, Wednesday, and Friday. On these days, I want you to perform 3 sets of 12 reps during weeks 1 and 2, and 4 sets of 12 reps during weeks 3 and 4.On Tuesday and Thursday we are doing cardio and core.

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You perform the exercises in circuit fashion just like in phase 1, however, I want you perform 4 circuits in weeks 1 and 2, and 5 circuits in weeks 3 and 4. And finally, before we get started... I want you to be sure to warm up thoroughly, and hydrate before you start your workouts. This will minimize your chances of injury and maximize your results.Ok… enough talk, let’s get started. Click on Workout 1 in Phase 2. I recommend watching the workout first before doing it if you upgraded to the follow along workouts. If not, there is an exercise execution guide you can take a look at before performing the exercises. If you need a substitution exercise for any of the movements, you can check out our substitution exercise section. If you have any questions, you can also reach out to one of our Live Anabolic team members via email and we'll be

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happy to help you. After workout 1, move onto workout 2 on the next scheduled day. Be sure to take a look at the workout calendar inside the Fit After 50 training manual for a general guideline of how to structure your workouts throughout the week. And don’t forget, to maximize your results, download the Fit After 50 nutrition manual and follow the protocol. It’s comprehensive and invaluable. You should probably print it out and keep handy for a quick reference. Alright… let’s get going and don’t forget. Always stick with it and never give up on yourself. Mark McilyarTrainer at Live AnabolicSubscribe To Our YouTube Channel

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Monday: Push Workout (60 Second Rest Between Sets)

INSTRUCTIONS:Perform all 3-4 sets (3 sets the first two week - 4 sets the last 2 weeks) of prescribed exercise before moving onto the next exercise. Take 60 seconds rest between sets on same exercises and 1-2 minutes rest when switching to a new exercise.

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EXERCISE SETS REPS NOTES

Bridge Press (db, alternating)

3-4 12

Lateral Raise (db, standing)

3-4 12

Chest Flys (bands, high anchor)

3-4 12

Tricep Pushdown (bands, high

anchor, reverse grip)

3-4 12

Reverse Flys (bands, high

anchor)3-4 12

Overhead Tricep Extension (bands,

high anchor)3-4 12

Tuesday: HIIT & Abs - Circuit (60 Second Rest Between Sets)*warm up: 40 jumping jacks— rest 1 min. 20 butt kicks each side— rest 1 min. 20 mountain climbers each side

EXERCISE SETS REPS NOTES

Burpees (with pushup)

1 15

Plank (shoulder

taps)1 15/side

Jump Lunges 1 15/side

Russian Twist (with db)

1 15/side

INSTRUCTIONS:Perform this workout in circuit style. (do 4 cycles the first two weeks. Then 5 cycles the last 2 weeks) Go from one exercise to the next in or-der with 60 seconds rest between sets. After completing the entire circuit, rest for 3-4 minutes. Repeat this for 4-5 cycles. Dial up or down based on your fitness level.

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Wednesday: Leg Workout (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Squats (bands, under

feet)3-4 12

Glute Bridges (db)

3-4 12

Step Ups (db) 3-4 12/side

Calf Raises (2 leg)

3-4 12

Donkey Kicks 3-4 12/side

Stiff Leg Deadlifts (db)

3-4 12

INSTRUCTIONS:Perform all 3-4 sets (3 sets the first two week - 4 sets the last 2 weeks) of prescribed exercise before moving onto the next exercise. Take 60 seconds rest between sets on same exercises and 1-2 minutes rest when switching to a new exercise.

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Thursday: Cardio & Abs - Circuit (60 Second Rest Between Sets)*warm up: slow job in place for 60 sec, rest 1 min, 30 jumping jackes, rest 1 min, 30 air jump ropes

EXERCISE SETS REPS NOTES

Knee Strikes 1 30/side

Plank (with alt. leg raise

1 10/side

Butt Kicks 1 40/side

Leg Lifts 1 20/side

INSTRUCTIONS:Perform this workout in circuit style. (do 4 cycles the first two weeks. Then 5 cycles the last 2 weeks) Go from one exercise to the next in or-der with 60 seconds rest between sets. After completing the entire circuit, rest for 1-2 minutes. Repeat this for 4-5 cycles. Dial up or down based on your fitness level.

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Friday: Pull Workout (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Curls (db standing, alt.)

3-4 12

Lat Pulldown (bands, high

anchor)3-4 12

Curls (db, hammer, 2

arm)3-4 12

Renegade Row (db)

3-4 12

Straight Arm Pulldown

(bands, high anchor)

3-4 12

INSTRUCTIONS:

Perform all 3-4 sets (3 sets the first two week - 4 sets the last 2 weeks) of prescribed exercise before moving onto the next exercise. Take 60 seconds rest between sets on same exercises and 1-2 minutes rest when switching to a new exercise.

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What’s Next?

You will be using these same 5 workouts over the next 4 weeks. There’s no need to “mix it up” from week to week. However, it’s important you “progress” from week to week. And there are a few ways to do that:1) do one more round of the workout than you did the week prior.2) safely increase the resistance you used from a week prior 3) complete one more rep than you did last week if you were unable to complete all 15 reps4) take shorter breaks if you went beyond the recommended rest time. Any of the 4 ways above will have you progressing forward and bettering yourself. After completing 4 weeks of these workouts, it’s time to move onto the next month (or next phase) of workouts.

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