Heavy Duty training plans & logs · For lifters over 40
Train brief. Train hard. Then go home
Get the free 4-Week Starter: a Mike Mentzer-inspired Heavy Duty plan from Lincoln Powers, an AI coach character, for lifters who are done wasting time.
Lincoln Powers is an AI-generated coach character. The training method and tools are real.
Free 4-Week Starter
- Three short workouts (about 20–30 minutes) on machines where failure is safe
- A day-by-day 4-week calendar that ramps you up to true failure
- Printable log pages and a weekly check-in
- The stall rules: what to do when progress stops
- A weekly mental-game focus
The Heavy Duty idea
Most people train too long and recover too little
Heavy Duty flips that: one hard set per exercise, generous rest, and a log that tells you the truth. Mike Mentzer called it brief, intense and infrequent. Lincoln adds one word: written down.
"Hard or long. Pick one." The plans here give you the workouts, the calendar, the progression rules and the forms to track it, so your own numbers decide whether it works for you.
Masters stage · AI-generated images
Lincoln on the masters stage
Lincoln is a fictional character who competes in masters shows as a hobby. These stage images are AI-generated, the other competitors are fictional too, and none of it shows results from the program.
How it works
Three rules, one log
Brief
About 20–30 minutes, roughly twice a week. Fewer sets, done properly.
Intense
One honest set to safe failure, ramped up over the first weeks, mostly on machines.
Written down
Every set logged. "The log is the judge," not your mood, and not the guy next to you.