Marcus Filly

Marcus Filly I'm , Functional Bodybuilding founder and creator and 6x CrossFit Games athlete
(12)

06/10/2026

DM me ‘360’ & I’ll send you my 7-day blueprint to build muscle over 40
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If you’re a busy guy over 40, the traditional bro split is one of the slowest ways you can train.
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You’re hitting each muscle once a week, you need 5-6 sessions to cover everything, and at our age, recovery just doesn’t bounce back like it used to.
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Here’s what I’d actually do instead - a 3-day full body split built around the 2x2 rule. Save this 👇
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Day 1 - Squat Focused
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✅ Belt squat
✅ Trap bar Romanian deadlift
✅ Flat dumbbell press
✅ Single-arm dumbbell row
✅ Dumbbell lateral raise
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Day 2 - Unilateral Focused
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✅ Dumbbell reverse lunge
✅ Seated hamstring curl
✅ Half-kneeling single-arm landmine press
✅ Chest-supported dumbbell row
✅ Standing dumbbell curl
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Day 3 - Deadlift Focused
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✅ Trap bar deadlift
✅ Smith machine quad-focused squat
✅ Lat pulldown
✅ Incline dumbbell press
✅ Tricep pushdown
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Two tough sets per major muscle group, twice a week. The minimum effective dose to actually build or maintain muscle.
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Five compound lifts per session. In and out in 45 minutes.
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Because the goal at this stage isn’t to train like you’re 25 and limp out of bed the next morning… It’s to train in a way you can keep doing for the next 20 years.
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Comment ‘360’ and I’ll send you the full 7-day blueprint 💪

06/10/2026

DM me “PLAN” and I’ll send you the exact plan to help you build muscle and finally get lean!
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Most guys over 40 try to lose fat by eating less. It’s why they end up skinny-fat, exhausted, and quitting in three weeks.
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Here’s how it actually works.
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Eat your carbs before you train and you fuel the session.
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Fueled, you push the hard sets instead of going through the motions. Those hard sets build muscle.
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The more muscle you carry, the more you burn with every step you take through the day.
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Burning more means you can eat more and still lose fat. And eating more is what lets you stay consistent for years instead of falling off after a month.
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Every link feeds the next one. Train hard, fuel it properly, and the whole thing keeps building on itself.
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This is how you get back to looking like you did when you were an athlete, without living in the gym or starving yourself.
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DM me “PLAN” and I’ll send you the exact plan to help you build muscle and finally get lean!

06/10/2026

DM me ‘BACK’ for my full training to fix back pain forever!
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Save this video so you know what move to do next time when your hips and back feel stiff!
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Follow for more!

The lines I repeat to my daughters are the version I want them to grow up with. ⠀⠀⠀⠀⠀⠀⠀⠀⠀Strong people apologize. ⠀⠀⠀⠀⠀⠀...
06/09/2026

The lines I repeat to my daughters are the version I want them to grow up with.
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Strong people apologize.
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Strong people are soft.
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Strong people sit with hard feelings instead of running from them.
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That’s the strength I want them to carry.
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What are the words you want your kids to hear in their own voice one day?

06/09/2026

DM me “COACH” for a custom plan to get lean in your 40s without cutting anything out.
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Most guys in their 40s think carbs are the reason they can’t lose weight… They’re not.
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You’d have to eat 30 potatoes over your normal daily intake to gain just 1 pound of fat… Nobody is doing that.
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The real reason guys gain weight when they try to cut carbs is the chaos that comes after:
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Your training tanks, your sleep gets worse, and the cravings hit hard.
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That’s when the almonds at your desk, the trail mix between meetings, and the second beer after dinner start adding up.
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None of it feels like much in the moment, but it’s where the weight gain actually comes from.
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The fix isn’t cutting carbs… It’s keeping them in so what you’re eating feels sustainable.
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Stick to complex ones like oats, sweet potatoes, and rice at every meal to stay full, fuel your training and stay in a deficit without going crazy.
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Want me to build you a custom plan to get lean in your 40s without restriction?
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DM me “COACH” and I’ll help you out!

For most of my life, the more I achieved on the outside, the more anxious I got on the inside.⠀⠀⠀⠀⠀⠀⠀⠀⠀Top of the class....
06/09/2026

For most of my life, the more I achieved on the outside, the more anxious I got on the inside.
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Top of the class. D1 athlete. CrossFit Games competitor. Successful business. Great family.
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And underneath all of it… Anxiety, fear, and a body that kept paying the bill.
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I don’t look at outwardly successful guys the same way anymore.
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What I really want to know now is… You good, dude?
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And if you’re not, how can I help?

06/08/2026

DM me ‘360’ for my free blueprint to build muscle & avoid injuries over 40 👇
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If you’re a guy over 40 and back squats are starting to beat up your hips and lower back, your stance is probably too narrow for the body you have now.
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When your feet are set too narrow and your toes are pointing dead straight ahead, your hips run out of room at the bottom. So your back rounds to find that range, and you walk away with a low back that’s cooked for two days.
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The fix is simple:
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Step your feet a little wider than your shoulders, and turn your toes out somewhere between 15 and 30 degrees.
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Now your hips have room to open up. You can actually hit depth without anything pinching, your back stays neutral the whole way down, and you’re hitting your quads and glutes hard without the next-day back pain.
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This is the kind of small tweak that lets you keep squatting hard into your 50s instead of slowly grinding your hips and back down.
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DM me ‘360’ and I’ll send you my free Built Not Burnt blueprint to build muscle without the pain 👇

06/08/2026

DM me ‘FUEL’ for the full nutrition guide to lose fat over 40!
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Do you agree with how I ranked all of these? Let me know in the comments!
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Follow for more!

3 weird things that happened when I quit “grinding”⠀⠀⠀⠀⠀⠀⠀⠀⠀By grinding, I mean ignoring what my body was asking for and...
06/07/2026

3 weird things that happened when I quit “grinding”
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By grinding, I mean ignoring what my body was asking for and pushing through anyway in the name of “discipline.” Turns out, when you actually listen to your body, it responds better than when you fight it. Who knew 🤪
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06/07/2026

There are lots of ways to do pull-ups, but you need to know your purpose:
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✅ Bands, kipping, and lat variations all have a place
✅ They don’t all have to look pretty
✅ Sloppy reps won’t build your back like strict reps
✅ Kipping = speed + gymnastics skill (not muscle building)
✅ Building strength = slow negatives + full range
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If you’re trying to actually get stronger, build your back, or finally hit unassisted reps, your technique has to match your goal. (If you need help with this, I coach a lot of clients through strict pull-up progressions - just reach out.)
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Match the method to the outcome:
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Build muscle? → strict, controlled reps
Move fast? → kip away
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Just don’t confuse the two purposes 🎯
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