The 3/60/10 Method: Build Muscle, Stay Pain-Free, and Reclaim Your Time After 40

If you're spending five or six days a week in the gym doing chest day, back day, shoulder day, and still not seeing the results you want, this guide is for you. You're not a 20-year-old chasing a pump anymore. You have a career, a family, and a life that matters outside the gym. You need a system that builds muscle that lasts, keeps you moving without pain, and gives you energy left over for the people you love. The 3/60/10 Method is the exact training system that helped Marcus Filly transition from a broken-down CrossFit Games athlete training six days a week to a lean, strong, pain-free dad in his 40s who trains just three days a week for 60 minutes and walks 10,000 steps daily. This isn't theory—it's the battle-tested framework that's transformed thousands of busy men who were stuck in the cycle of overtraining, under-recovering, and spinning their wheels. Inside this guide, you'll get the complete three-day full-body split with intelligent exercise selections that work around your limitations, not through them. You'll learn how to fuel your training properly instead of starving yourself lean, how to combine strength and mobility in every session so you don't need two separate programs, and how to push hard without training recklessly. No more program-hopping based on the latest podcast. No more saving posts and never starting. Just one proven system you can commit to and see real results. Marcus spent a decade as one of the fittest CrossFit athletes on the planet, then founded Functional Bodybuilding to help everyday athletes build bodies that perform and last. If you're ready to stop spinning your wheels and start training like someone who values their time, their health, and their longevity, this is your blueprint.