Executive Strength Protocol

Andy Nagle

For dads in their 40s who train hard but don't look like it. Fix the 95% — training structure, protein, consistency — and the physique follows.

Book a Free 15-Min Call How It Works
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3 Days a Week
95% The Method
6 Week Programme

Who This Is For

Built for dads in their 40s who already train — but the mirror isn't agreeing.

You're consistent. You show up. You've tried different programmes. But the effort isn't showing up as the physique you want. That's not a motivation problem — it's a method problem. The 95% Method fixes that.

Book a Free 15-Min Call
  • Dads in their 40s who train consistently but don't look like it
  • Men who've tried programmes that worked for 25-year-olds and failed
  • Anyone spending money on supplements before fixing training structure and protein
  • Dads who need a system that fits around work and family — not against it
  • Anyone who wants to finally look the way their effort deserves

What You Get

Everything required. Nothing you don't need.

01

A Programme Built for You

Step-by-step workout instructions for every session. Full nutrition tracking. Direct access to your coach throughout. Three whole-body sessions a week — progressive overload built in from day one.

02

Coach in Your Corner

A weekly check-in with your coach. Andy reviews your progress, adjusts the plan, and keeps you moving forward. A human on the other end — not an algorithm.

03

Initial Audit & Roadmap

Before you start, a full review of your training, nutrition, and what's actually been blocking progress. A tailored 6-week plan built around your schedule and your goal.

Executive Strength Protocol

Three phases. One system. Built to keep going.

Six weeks per phase, three phases total. You build from the foundation up — each block locking in and extending what came before.

01

Foundation

Lock in the base

Establish RPT form, baseline loads, nutrition dialled in, and the habit of showing up three days a week. Proof of concept in 6 weeks.

Weeks 1–6
02

Chest Focus

Build the plate of armour

Progressive overload on horizontal push. The shelf that sits above the abs and fills a t-shirt from the top. The mirror starts to agree.

Weeks 7–12
03

Shoulder Focus

The 3D shoulders

Vertical push and pull emphasis. The rounded, visible shoulder development you see in Fight Club or 300. The physique that reflects the effort — finally.

Weeks 13–18

The Four Pillars

The 95% most men ignore — fixed.

Most dads over 40 are optimising the 5% — supplements, biohacks, gadgets. The 95% is broken: training structure, protein, consistency. Fix those and the physique follows. That's the whole idea.

Pillar 01

Training Structure

Three whole-body sessions a week using Reverse Pyramid Training. Every muscle hit 2–3 times with quality stimulus. Not a bro-split from 2012.

Pillar 02

Nutrition That Works

Calories set at the right level. Protein hitting the target. No tracking obsession, no meal prep Sundays, no cutting out the things that make life worth living. Nutrition that fits inside a real life — including a social one.

Pillar 03

Consistency System

Three days locked in before the week starts. Sessions logged in Trainerize. The same days every week until training is infrastructure, not a decision.

Pillar 04

Progressive Overload

More weight, better form, or one more rep — every session. The compounding that makes the mirror start to agree after years of nothing changing.

Built from lived experience

"I'm a 47-year-old dad doing this inside a corporate career and family life — not in a perfect world, not in a 25-year-old's body."

ESP was built because no programme spoke to the actual constraints: the schedule, the recovery, the mental load, the family dinner at 6. I fought at interclub Muay Thai at 47. I built this between meetings and bedtime stories. If it works inside those constraints, it works for you.

Corporate Career Dad of Two Muay Thai — Age 47 Strength & Conditioning

Step 01 — Free

Free 15-Min Discovery Call

A conversation about where you are, what's been in the way, and whether 1-2-1 coaching is the right fit. No pitch. You'll leave with specific steps regardless of whether we work together.

Step 02

Initial Audit & Tailored Roadmap

A full review of your current training and nutrition. Then a clear 6-week plan built around your schedule, your starting point, and your physique goal — before you train a single session.

Step 03

Start Training

Three sessions a week in Trainerize. Andy reads every log. Weekly check-ins. Progressive overload from day one. The physique follows the method.

Andy Nagle coaching

The Process

From call to training in four steps.

01

Book a Free Call

15 minutes to understand your current training, what's not working, and whether we're a good fit. No pressure, no pitch.

02

Initial Audit

A full review of your training structure, nutrition, and what's actually been blocking progress. Andy digs in before you do a single session.

03

Your Roadmap

A tailored 6-week plan built around your schedule, starting point, and physique goal — delivered before Week 1 begins.

04

Start Training

Three sessions a week in Trainerize. Andy reads every log. Weekly check-ins. Progressive overload from day one. The physique follows.

Testimonials

What other Dads are saying

Mark

"Finally seeing results!"

"Focused training, nutrition that made sense, and direct access to Andy through the app, no need to be face-to-face. Three days a week and I'm finally seeing a difference."

— Mark

★★★★★
Kenny

"Stronger, sharper, sleeping better"

"After 13-hour days I had nothing left. Now my sleep's improved, energy's up, and my body shape is changing every week. This isn't just a programme, it's a lifestyle change."

— Kenny

★★★★★
James

"Highly recommend this"

"After years of training sporadically with zero results, I noticed big changes in just six weeks. Better definition, more energy, a more focused mindset. I feel more confident in most aspects of daily life."

— James

★★★★★

Ready When You Are

Ready to find out what's actually been in the way?

Book a free 15-minute call. You'll come away with specific steps regardless of whether we work together.

5 slots per week. No obligation. No pitch.

Book a Free 15-Min Call Email Andy