By Diana Sunshine
After writing about Bill Nighan’s inspiring 10-week bodybuilding journey to become the 60+ Novice Champion, I thought, “Why not try it myself?” This has been the second time I completed a 10-week challenge to follow a program shared on Big Retired Life. So, I dove into Bill’s bodybuilding approach, and here’s what I learned.
Results May Vary
Bill’s transformation was nothing short of spectacular. In just 10 weeks, he looked like a seasoned pro. Me? Well… the results were way more modest. My before and after photos show some increased muscle definition, but I’m definitely not stepping onto a competitive stage any time soon. I’m pretty sure that Bill’s starting baseline was extremely high.
It’s Hard
Bill’s program is no joke. It’s all about pushing to the point of exhaustion. I followed his regimen carefully, although I started with lighter weights and gradually increased to avoid injury. The routine, which took about 45 minutes four times a week, was more intense than my usual workouts. It included multiple sets, heavier weights and 4 seconds of eccentric or negative reps, which was a new challenge for me. And guess what? It worked. I got stronger, and the program’s intensity ensures it remains consistently challenging.
It Helped All My Other Activities
The strength gains from bodybuilding had a positive effect on my other activities. Surfing? My pop-up was stronger. Mountain biking? My stamina improved. Even storing luggage in overhead bins became easier. Plus, my grip strength, a key aging biomarker, saw a boost. The benefits were broader than I anticipated, making this program a keeper.
In Conclusion
While my results weren’t as dramatic as Bill’s, the personal gains in strength and daily functionality were absolutely worth it. If you’re considering this program, don’t just look at it for potential physical transformation—consider it for the overall enhancement in your strength and everyday activities. It’s a journey worth taking. Below is the actual workout.
Weeks 1-3 (3 sets with 10-12 reps) Weeks 4-10 (4 sets with 8-10 reps) – complete each exercise with a 4-count, eccentric rep while increasing the weight load as you gain strength.
Day 1 – Legs
- Squats
- Bulgarian Split Squats
- Romanian Deadlifts
- Hamstring Curls
- Standing Calf Raises
- Dumbbell hip thrusts
Day 2 – Chest / Back
- Push-Ups
- Rows
- Dumbbell Bench Press
- Dumbbell Reverse Grip Rows
- Chest Flyes
- Lat Pulldown
- Pull ups
- Shrugs
Day 3 – Rest
Day 4 – Legs
- Pistol Squats
- Reverse Lunge
- Goblet Squats
- Lateral Lunges
- Seated Calf Raises
- Step ups
Day 5 – Arms + shoulders
- Bicep Curls
- Dumbbell Shoulder Press
- Tricep Dips
- Lateral Raises
- Hammer Curls
- Is Ys Ts
Day 6 + 7 – Rest
Diana Sunshine is the founder of Big Retired Life. She’s a mission-driven, community builder with 20+ years experience in EdTech, Fundraising, and Non-Profit management.
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