Bill Phillips “Back to Fit” Review

In 1999 Bill Phillips published a book that sold over 6 million copies. The title was, “Body for Life”. I was one of the millions of people who accepted Phillips’ “12-Week Challenge”.  Below are my Before and After pictures.

Glenn’s After Pic 1999
Glenn’s Before Pic 1999

I was 47 years old at the time.  I was looking for an exercise workout plan.

 I wondered what is a healthy meal plan?

I found what I sought in the Body for Life plan.

21 years later, Phillips has taken the many advances in exercise science and supplementation.  This new program should be even better than the last.

He has designed it with aging adults in mind. He is passionate about getting people in their 40s and beyond “Back to Fit”.

To access the plan and all other things fitness on BODYBUILDING.COM, you’ll need to get the “BodyFit” app.  

You can take advantage of the FREE TRIAL.  If you like it, you can get it for as little as $3.99 per month.  Just click on the picture below:


[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

So, if you are looking for an exercise workout plan.  If you wonder what is a healthy meal plan?  You owe it to yourself to take a look at Bill Phillips “Back to Fit” 12-Week Trainer. BODYBUILDING.COM/BILLPHILLIPS


The Overview

The plan starts with a series of overview videos, explaining each component of the plan and WHY they are designed to enable anyone succeed with this plan. The videos are very well done and compelling. The components includeBill-Phillips-Back-to-Fit

  • Strength and cardio training
  • Easy to follow nutrition plan and recepes
  • Supplements
  • Goal setting
  • Tools to help simplify and empower

One of the reasons the Body for Life plan of the early 2000s worked for millions was because it was effective while being easy to follow and taking so little time.


The training is designed to take 25 minutes, 6 days a week. 4 days are for strength training and 2 days are for cardio. It employees principles of High Intensity Intervil Training, (HIIT). That is one of the reasons training sessions can be effective in only 25 minutes.

I remember the days when it was universally believed that if you were going to develop strength and muscle, you needed to train 60 – 90 minutes.

Spending only 25 minutes per day should attract many more people who would like to get fit but don’t want to spend 6 – 10 hours per week training.

There are training videos for each of the exercises. Each are about 30 seconds in length. You can easily follow the training plan and keep track of your progress on your phone.

All the workouts have been designed to help people reshape their body.  This could very well be the exercise workout plan that’s right for you.

Lower Body Workout


Phillips teaches, what he calls, “The Right Facts” about nutrition and designed, not a diet, but an eating plan for life. The plan provides a “Fit Food List” that is downloadable.

There is a Sample Meal Plan with 6 meals. And, there is a downloadable form to help with meal planning.

The meal plan is not a starvation diet. He explains, “You don’t have to do it perfectly but you’re going to relearn how to shop, how to prepare healthy food and how to eat the right amounts.”

Phillips goes on to say, “If you want to look good, feel good, lose fat, build muscle and live longer, you have to. love food for the taste, nutrition and results it brings.”

The plan is designed so if you can eat healthy for 6 days you can eat what you want on the seventh day. That’s part of what can make it do-able for a lot of people.

There are 12 tantalizing recipes for breakfast, lunch and dinner to help “feed your goals”.  So, if you are like I was and have wondered, what is a healthy meal plan?  “Back to Fit” has some great answers for you.


The scientific advances in supplements in the last 20 years are game changing. Combined with an effective training plan, supplements can significantly improve your results, keep you healthier and live longer.

If you are reading this review you very well may be looking for a fitness plan. Whether you choose this one or another, you should know about these supplements.

Phillips provides a list of supplements which he lists in order of importance for improving results.

First, what he calls the Essential Supplements

  • Protein Blend fuels recovery and growth of muscles. Pro JYM’s three types are absorbed in the body at varying rates – whey extremely fast, casein very slowly, and egg at a “medium” pace. This is exactly how you want your protein to act to ensure that the muscles get an immediate supply of amino acids (the building blocks of protein) as well as a steady trickle of them in the hours following.*


  • Creatine is the most researched body building supplement. It helps with endurance in
    Highly Rated Creatine

    workouts, recovery, development of strength and causes muscles to look more “swoll”.

  • Multivitamin helps the whole body in hundreds of ways and is a must.
  • Omega 3 fatty acids contribute to muscle growth and fat loss along with many other benefits

Additional Supplements

  • L-Glutamine is stored in the muscles. After intense training, the muscles can be depleted causing muscle loss. Taking a supplement helps support muscle recovery and growth
  • Vitamin D3 is deficient in 42% of the US population. It is SO important for many functions of our bodies. It’s important for healthy bones, heart, nerves, hormones, especially testosterone, and thyroid.
  • Antioxidants which gobble up free radicals which contribute to cancer and other disease.
  • Probiotics are the “good” bacteria in your stomach that aid digestion.

For readers of this article who are aging men, I wrote an article on supplements specifically for you. It differs in a couple of important ways. You can take a look at by clicking on this link: Best Supplements for Men Over 50.


Goal Setting

This is the only section that I feel is not as good as it could be. Bill offers a downloadable form that has 5 question:

  • Where am I now?
  • Where do I want to be?
  • Why am I doing this?
  • When will I start?
  • How do I do it?

I think those 5 questions are a very effective starting point. But there are no measurable targets to shoot for. You may have heard the truism, “Winners Keep Score”.

You may have also heard of SMART goals:

  • Specifictarget-with-bullseye
  • Measurable
  • Achievable
  • Relevant
  • Time bound

There will be different goals for different people but if they meet the 5 criteria of SMART goals most people will achieve more.


With the Overview videos, the Training videos, the Information, and the Lists, there is a lot. But there are more tools. Everything you need to help you every step of the way including telling you exactly what training to do with videos to show you how to do it.


If you have been looking for an exercise work plan that is effective, safe and doesn’t take near as much time as traditionally expected “Back to Fit” may be the way to go for you.

And, if you like a comprehensive plan that provides the nutritional guidance, supplement advice and answers the question, what is a healthy meal plan?  Bill Phillips’ “Back to Fit” should be just right.

And if you’re aging like me, (I’m 68 at the time of this writing), this plan will be excellent.  Just click on the picture below to learn more:


Back to Fit






Overall Quality



  • All you need on your phone
  • Only 25 minute workouts
  • Plan is effective


  • Cost $3.99 per mo
  • May require lifestyle change
  • Designed for gym not home

16 thoughts on “Bill Phillips “Back to Fit” Review

  1. Alyse says:

    This looks great! I’m going to try this “Back to Fit” plan today! And for only $3.99/month? Thanks for sharing such amazing info for an exercise work plan..

  2. Jason says:

    I love the before and after pic from 1999 Glenn – isn’t it strange how our chest and abdominal hair seems to ‘disappear’ when we find our flat tummy and pecs again!!

    I’m not quite 60 but pushing in that direction. The biggest challenge I have these days is more nutritional (lazy basically) as well are keeping it real and setting myself achievable goals.

    A timely and informative reminder though so thanks for sharing.

    All the best – Jason.

    • Glenn says:

      Thanks for the comments Jason. Yeah, when a friend of mine saw my before and after pics he said, “Oh look. You started working out and all your hair fell off.” It cracked me up.

      All the best back at ya!

    • John says:

      Is the back to fit program good for a 63 year old to get in shape and gain some muscle?
      My limit is 40 minutes 4-5 days per week, but 25 minutes for 6 is doable and sustainable.
      Thanks for input.

      • Glenn says:


        Back to Fit is excellent for a 63 year old who wants to get in shape and gain muscle. You will probably want to take a modified approach in the beginning. You could reduce the number of sets and increase the rest time between sets as you build your strength and endurance. I’m 69 and I gained muscle doing Back Fit. I also improved my cardiovascular condition and reduced body fat %.

        Thanks for the question, John. You can do this!

  3. Sharon says:

    Wow Gleann, that’s some transformation you achieved! Are you still keeping it up? I think the programme sounds ideal, and relatively cheap too, considering the price you would pay for a PT!

    Thanks for sharing, I’m sure it’ll motivate many others (as well as myself) to get back on the fitness band wagon!

    • Glenn says:

      Thank you for the kind words, Sharon. Yes. I’ve kept up working out until Quarantine of the last few months. So, I’m going to do the “Back to Fit” 12-week program. I’ll do before and after pics and post them on this site. I plan to start next week.

  4. Bobby says:

    Great article Glenn, you make it hard for anyone to find an excuse not to workout and eat healthy.

    25 minutes a day and 6 days a week is pretty similar to what I currently do. Many people think you need to workout out for 2 or 3 hours a day. I can’t remember the last time I went over 45 minutes.

    For $3.99 a month I have a friend that did a similar monthly program and lost 30 pounds. Back to Fit is really a one stop shop it sounds like. This is definitely something I would recommend to friends or family. Especially to see what excuses they can try and come with being it’s so CHEAP and full of great nutrition advice and workouts!

    • Glenn says:

      Thanks so much for the comments, Bobby. “Especially to see what excuses they can try and come with…” That’s funny because it’s so true:)

  5. Partha Banerjee says:


    Firstly, I’ve got to say you’re own transformation all those years ago was absolutely amazing. In fact, you could say that’s it’s testament to Bill’s program.

    As someone who has worked out for pretty much my entire life I’m always on the lookout for great programs and I devour anything workout and nutrition-related.

    I’d also say that as I get older I realise that my body’s not always as capable of what it once was (although I’ll still give most guys half my age a run for their money).

    I love your use of the SMART acronym and I have definitely learned to train smarter as I’ve aged. The 2 hour workouts are a thing of the past.

    I note that you quoted the price of $3.99 p/m in the “Cons” section, but in my mind this is definitely a “Pro”.

    You could quite easily pay 10 times that and probably not get as much information as you say this program provides.

    I’m definitely in.


  6. Tom says:

    Hi Glenn,

    This is a really informative and interesting article and review of “Back to Fit”. I really need to get myself together in getting fit again because of lockdown etc, which is a poor excuse but I do need to do it. Bill Phillips programme does sound like an excellent one to follow and will help me so much. I love how you discuss SMART goals because I actually discuss the same in the work I do, although it is more about leadership than fitness. But, the effectiveness of setting these types of goals is the same and just as powerful no matter what type of goals you are setting.

    I will let you know if I do purchase “Back to Fit” and if I have any questions then I will get in touch, if that is OK?

    Thank you for sharing and keep up the amazing work.

    All the best,


    • Glenn says:

      Thank you Tom. Please let me know if you go for it so I can encourage you on. I’m going to start the Back to Fit next week. I’ll take a before pic and then an after one after 12 weeks. Then I’ll post it on this site.

      I hope you go for it! To your fitness! – Glenn

  7. Ashley says:

    Wooow… stunning transformation! Way to go!
    It makes me want to get fit. I’m a thin woman and always have been but once I had my first child it still looked like I was pregnant… literally.
    My stomach was big like I was 6 months pregnant. Eventually it went down but never was it flat again. I have 3 children and it did it each time. I always say… I’m a skinny person with a fat persons stomach 😯… it’s not hard it’s soft, jiggly and wrinkly I hate it. At the end of each pregnancy I would start to work out but never saw any results…so eventually I gave up. But this article makes me want to give it another go. You’re stomach looks great!

    • Glenn says:

      Thanks for the kind words, Ashley. I had never worked abs before so I did’t have them under the fat in the first picture. The time between the first pic and second was actually 11 weeks and 4 days. So, proof positive that almost anyone can do it. I needed a plan to follow and you do too. If you look on you’ll see they have tons and tons of workouts. You could find one for just what YOU want. There are lots of them that are designed for women. Let me know if you go for it so I can cheer you on! – Glenn

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