@brandon_trajano
Instagram · Greenscreen Talking Head
@brandon_trajano How to become more athletic only training 3x a week.
Trending short videosThree-day athletic workout plan
The edit1 shot · 5 text
Shots Text2:47
Performance
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- Comments
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- Engagement
- 3.1%
- Outlier
- 29.5×
- Length · 8 May 2026
- 2:47
Video #29652 · Greenscreen Talking Head
Three-day athletic workout planfrom @brandon_trajano
[01]
Overview
The creator presents a comprehensive 90-day workout plan to improve athleticism, requiring only three hours per week. He first outlines the three-day weekly split, then breaks down the specific exercises, sets, and reps for each day, covering sprints, plyometrics, strength training, and conditioning, using his laptop screen as a visual aid and including a B-roll demonstration for one exercise.
[02]
Simple outline
- 1State aspirational outcome
- 2Reveal the high-level plan
- 3Detail each step sequentially
- 4Provide final call to action
[03]
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Classification
[05]
Hook analysis
What stops the scroll in the first 3 seconds
Title hook · 60%
How to Become Noticeably More Athletic in 90 Days (It only takes 3 Hours a Week)
Verbal hook · 35%
Imagine a world where you become so athletic, so powerful, so fast and so well conditioned...
Visual hook · 5%
The creator holds up a small collage of three images depicting different athletes (a golfer, a tennis player, a weightlifter) to visually represent the concept of athleticism.
[06]
Hook template
Steal this for your own video
How to Become Noticeably in (It Only Takes )
- — How to Become Noticeably More Flexible in 30 Days (It Only Takes 10 Minutes a Day)
- — How to Become Noticeably Better at Public Speaking in 60 Days (It Only Takes 2 Hours a Week)
- — How to Become Noticeably More Productive in 21 Days (It Only Takes 15 Minutes a Morning)
[07]
Hook and payoff
The promise the opener makes, and how the video pays it back
Hook
An 'Imagine If' scenario that paints a vivid picture of a highly desirable future state, immediately followed by a claim that makes this outcome seem surprisingly easy to achieve.
Payoff
A concluding call to action that reinforces the value provided and encourages a follow-on action, such as saving the content for later use and following the creator for more.
[08]
Narrative framework
The structural pattern this video runs on
Framework
The Achievable Transformation Blueprint
To present a multi-step, time-based plan that promises a significant, desirable transformation with a surprisingly low investment of time or effort. The content is delivered as a direct, instructional guide.
- 1
The Master Plan Reveal
The overall structure of the plan is presented visually in a single frame, with an explicit command to the viewer to save it (e.g., 'Screenshot this'). This provides immediate, high-level value.
- 2
Instructional Block 1
A detailed, step-by-step breakdown of the first component of the master plan. Each sub-step is explained with its purpose and specific parameters.
- 3
The Anticipation Bridge
A short, verbal transition that creates a cliffhanger, suggesting the next component is different, better, or more interesting, thus compelling the viewer to continue watching.
- 4
Instructional Block 2
A detailed breakdown of the second component of the plan, fulfilling the promise of the anticipation bridge.
- 5
The Final Anticipation Bridge
A second transition that frames the final component as the most exciting or important part of the plan.
- 6
Instructional Block 3
A detailed breakdown of the final component, delivering the promised 'best part' of the plan.
Themes
Techniques
Trends
Post caption
How to become more athletic only training 3x a week.
Text overlays
title · beginning
How to Become Noticeably More Athletic in 90 Days (It only takes 3 Hours a Week)
informational · middle
Day 1 - Sprint + Full Body Day 2 - Jump + Conditioning Day 3 - Sprint + Full Body
informational · middle
Day 1 Plyometric warm up Sprint 5x10 yards Squat pattern 2 x 5 @ RPE 7-8 Lat Pulldown or Pull-up 2 x 5-8 @ RPE 9 Push Press or Shoulder Press 2 x 5-8 @ RPE 9 Accessory work (Dealer's choice)
informational · middle
Day 2 Plyometric warm up SL Hops 4 x 8 Max effort jumps - 12-20 Jumps Threshold Intervals 3:00 on 1:00 off @ 7-8/10 intensity 6-8 sets
informational · end
Day 3 Plyometric warm up Crossover Step Sprint 5x5 yards ea Hinge pattern 2 x 5 @ RPE 7-8 Horizontal Row 2 x 5-8 @ RPE 9 Some kind of bench press 2 x 5-8 @ RPE 9 Accessory work (Dealer's choice)
Transcript
Imagine a world where you become so athletic, so powerful, so fast and so well conditioned that every time you no and play golf or pickleball or you train for a race, you no, you're going to out perform everyone. And the good news, it only takes three hours a week. First up, here's the split screenshot. So first thing is worst. We start with the plyometric warm up. This is any combination of skips, hops, bounds, pogo hops, just to get the blood flowing no we can prepare you for sprints. Five sets, 10 yards, that's all you need. Now we move on to the fun stuff. Some heavy lifting. Who doesn't love heavy lifting? I know I do. Any kind of squat, two sets of five at an RPE seven to eight. But no, if you wanna look good with your shirt off, you better pay attention. We got two sets of five to eight rank RPE nine of lat pull downs or pull ups supersetted with push press or shoulder press. And last but not least, we got accessory work. Do whatever you want you want. Does no matter. But day two is gonna look very different than day one. So let's get into it. So first, we have the same plyometric warm up. But followed is the best plyometric exercise of all time. Single leg hops, four sets of eight tier, just hopping on one leg. Then, you're gonna move on to 12 to 20 max effort jumps where you're trying to touch something, but we can't consider ourselves athletic if we're out of shape. So next up, we got threshold intervals. Three minutes on, one minute off, seven to eight out of 10 intensity for six to eight sets. You can either run or do this on any cardio equipment of your choice, But the last day is where the real fun begins. Same plyometric warm up. We got a crossover step sprint. This is what that looks like. You got five reps on each side. Then you have some kind of hinge. It could be RDL, deadlift, whatever you like. Two sets of five, RPE seven to eight. Some kind of horizontal row. It could be machine, barbell, dumbbell. Doesn't matter. Two sets five to eight, RPE nine. Some kind of bench press. Once again, machine, barbell, dumbbell. Don't care. Two sets five to eight, RPE nine. And finish it off with some accessories. Screenshot if need be. If you found this video helpful, make sure to save it for later and follow me for more.