Upper–Lower Evolution for Men Over 40

A Four-Day Strength Blueprint for Building Muscle, Protecting Joints, and Extending Performance

By: Wes T. Thornbury

Narrated by: Virtual Voice

Strength after forty isn’t about chasing your twenty-year-old numbers—it’s about building a body that performs, protects, and endures. Upper–Lower Evolution for Men Over 40 is a complete strength and longevity system designed specifically for men who want to gain muscle, boost energy, and train without pain.

This evidence-based four-day split teaches you how to stimulate growth twice a week while respecting the recovery your body now demands. Through a balanced rotation of upper and lower sessions, you’ll develop size, power, and mobility without joint wear or burnout. Every element—rep schemes, warm-ups, recovery templates, and deloads—is structured to keep you progressing year after year.

Each chapter walks you through the building blocks of sustainable strength: joint-friendly exercise selection, realistic volume management, smart progression, and nutritional support that fuels performance without stress. You’ll learn how to personalize your workouts, master rep ranges, and apply recovery tools that keep you feeling strong, stable, and pain-free.

For busy professionals and active fathers alike, this book transforms the way midlife training is approached. You’ll see how to adapt to real-life schedules, travel, and fatigue without losing momentum. Whether training at home or in the gym, you’ll build consistency, confidence, and capability—the hallmarks of true fitness longevity.

This isn’t a short-term challenge or a one-size-fits-all plan. It’s a blueprint for how strong, functional men train for the long game—adding muscle, preserving mobility, and leading with energy through every decade of life.