Weeks 1–4 · Foundation
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
BPF Book Companion · 12-Week Phased Strength Plan
Strong After 40
If your Strong After 40 book sent you here, your original phased workouts are still available. Use the men’s or women’s track below exactly as your book directs. Newer BPF systems are offered separately as optional next steps — they do not replace your book companion.
Your original training plan
Strong After 40 Workouts
Weeks 5–8 · Build
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
Weeks 9–12 · Strong
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
Weeks 1–4 · Foundation
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
Weeks 5–8 · Build
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
Weeks 9–12 · Strong
Use Workout A, B, and C as the three strength sessions for this phase. Keep the progression from your book.
Optional next steps
More BPF Support
Perpetual Trainer
When you want BPF to match a workout to the day you actually have, use the flagship adaptive training system.
Open Perpetual Trainer → Planning toolBuild a 4-Week Program
Use the guided builder when you want a fresh structured plan around your goals, schedule, equipment, and limitations.
Open Program Builder → FunctionStrong-for-Life
Use functional-strength assessments and retesting when long-term capability is the goal.
Open Strong-for-Life → NutritionEat to Support Muscle
Use Eat for Today, Macro Tracker, Protein Finder, and hydration tools to turn nutrition targets into daily decisions.
Open Food Support → RecoveryRecover on Purpose
Use recovery, breathing, mobility, nap, and sleep tools after training.
Open Recovery → ProgressTrack What Matters
Review training consistency, assessments, and next actions without replacing the plan in your book.
Open Progress →Using the book companion
Keep the plan simple
1
Follow the phase in your book.Phase 1 covers weeks 1–4, Phase 2 weeks 5–8, and Phase 3 weeks 9–12.
2
Open Workout A, B, or C above.The direct buttons load the matching session in the BPF Workout Player.
3
Use nutrition and recovery support as needed.Those tools supplement the book; they do not change its training sequence.
Not sure which route fits?
Ask Ken inside the app and use the answer to jump to the right BPF tool.
Educational fitness guidance, not medical care. Choose pain-free exercise ranges and appropriate loads. If you have symptoms, medical restrictions, or need clinical clearance, use qualified medical guidance before training.