More muscle. More performance.
Six weeks of progressive strength training for people who have completed NC28 and are ready to build on their reset.
You have proved you can be consistent. Now it is time to load the bar.
NC28 changed how you feel. You have more energy, your nutrition is cleaner and the habits are in place. Now you want to see real strength gains.
You are ready to train harder. Full body sessions four times a week, progressive overload built in, and a nutrition plan calibrated for building muscle rather than just losing fat.
You want a plan that tells you exactly when to add weight, when to push intensity and when to back off. NC42 is that plan.
Every week builds directly on the last. Weights increase. Volume increases. Recovery is built in so you do not burn out before the finish.
WEEK 1
FOUNDATIONS
WEEK 2
ADD VOLUME
WEEK 3
INCREASE LOAD
WEEK 4
PEAK INTENSITY
WEEK 5
DELOAD
WEEK 6
CONSOLIDATE
The upper/lower split is the most proven structure for building muscle in 40 to 70 year olds. Enough frequency to drive growth. Enough recovery to stay injury free.
Chest press, overhead press, tricep work and horizontal pulling. Building the chest, shoulders and arms with controlled loading.
Squat pattern, leg press, lunges and calf work. Driving quad strength and leg volume without hammering the lower back.
Row variations, lat pulldown, bicep work and rear delt training. Building the back and balancing the pressing work from Upper A.
Romanian deadlift, hip hinge work, hamstring curls and glute isolation. Posterior chain strength for performance and injury prevention.
You have completed NC28 or have an equivalent base of training behind you. You are not starting from scratch.
You want to build visible muscle and increase your strength across the main compound movements.
You are 40 or over and want a programme built for your physiology, not copied from a 25-year-old bodybuilder.
You are willing to train four days a week and follow a structured nutrition plan alongside the training.
You have access to a gym with barbells, dumbbells and a cable machine. Warriors World in Coventry is ideal.
You want expert coaching during the programme, not just a PDF to follow alone.
Coming soon. Register your interest now and Steve will contact you as soon as places are available.
The complete 6-week strength programme with full nutrition plan. You follow the system independently.
The full programme with Steve's weekly review of your training logs and personalised load progressions.
Full programme plus in-person sessions with Steve at Warriors World. Technique, loading and accountability in person.
After 40, you lose between 3 and 8 percent of muscle mass per decade without resistance training. That loss drives fatigue, poor posture, joint pain and slower metabolism. Building muscle is not vanity. It is the most effective investment you can make in your long-term health.
NC42 is built around the principles that actually work for adults in their 40s, 50s and 60s. Progressive overload. Adequate protein. Strategic recovery. No shortcuts and no exercises you cannot recover from.
I have designed this programme based on what I see working consistently with real people who have jobs, families and lives outside the gym. It is demanding. It will require commitment. And it will deliver results if you follow it.
NC42 is in development. Register now and Steve will contact you as soon as places are confirmed.
Questions? newchapterfitness26@gmail.com | 07552 065749