The 3/60/10 Playbook: Train Strong, Stay Lean & Move Pain-Free Over 40

If you're over 40 and still training like you're 25, you're not building a body that lasts—you're breaking one down. You've saved the posts. You know what progressive overload means. You understand macros and calorie deficits. But knowing isn't the same as doing, and doing the wrong program is worse than doing nothing at all. This playbook is for the busy guy who wants to stay strong, lean, and athletic without spending six days a week in the gym or eating like a monk. It's built on the same system that helped Marcus Filly transition from professional CrossFit athlete—training twice a day, six days a week, constantly broken down—to a lean, pain-free dad in his 40s who trains three days a week, walks 10,000 steps, and has energy left for his family. Inside, you'll get seven tactical plays that show you exactly when to use full-body splits instead of bro splits, how to eat enough to fuel performance (not starve yourself lean), how to train around pain and limitations with intelligent movement selection, and how to combine strength and mobility so you're not running two separate programs. Each play includes step-by-step execution and real examples from Marcus's coaching practice with men just like you. This isn't theory. It's a system that's been tested on thousands of clients who were stuck, overtrained, or spinning their wheels. Marcus competed at the CrossFit Games, founded Functional Bodybuilding, and has been featured in Men's Health—not because he trains more, but because he learned how to train smarter. If you're ready to stop collecting information and start building a body that performs, looks good, and doesn't hurt, this playbook will show you how.