@darrenmcgavin
Instagram · Carousel
@darrenmcgavin You don’t need to make fitness your full time job to become disgustingly athletic. You need the right split built around the one you already have. Comment COACH and I’ll show you exactly how we do it.
Performance
Video #44316 · Carousel
[01]
The creator first appears on screen to establish the fitness context, then the video rapidly cycles through a series of static text screens, detailing a complete 7-day workout and recovery plan designed for people with 9-5 jobs. Each screen outlines the specific exercises, sets, reps, and focus for each day of the week, from strength training to running and recovery.
[02]
[03]
230.7K38×Workout split with implementation tips@darrenmcgavin · Playbook
255.5KMan's weekly fitness training plan@brentrichard_ · Playbook
7.3M2.3×Week by week gym return playbook@jeffnippard · Playbook
270.7KDaily workout routine and vlog@dailyrepsguy · Day X of Doing Y
448.5K15.7×Daily workout challenge progress update@dailyrepsguy · Day X of Doing Y
572.1K1.9×Physique reveal with workout plan@colewinarick · Lifestyle Showcase
288.8K14.4×Fitness journey and motivational speech@dailyrepsguy · Day X of Doing Y
276.1K10.7×Fitness routine list over montage@drewsxvision
382.9K15.6×Documenting daily fitness challenge progress@dailyrepsguy · Day X of Doing Y
744K16.8×Documenting fitness journey with workout@dailyrepsguy · Day X of Doing Y
452.2K22.2×Rapid list of weight loss meals@pearse_thealphadad · Rapid Fire Listicle
2.6M136.6×Rapid fire fitness tips screenshots@thomasmalucelli · Rapid Fire Listicle[04]
[05]
What stops the scroll in the first 3 seconds
Title hook · 70%
How to become disgustingly athletic working a 9-5 (FULL SPLIT)
Visual hook · 30%
The video opens with a shot of a very muscular, shirtless man from behind, immediately establishing an aspirational fitness context. The dynamic movement of him walking and then turning to perform a stretch creates visual interest and pattern interruption.
[06]
Steal this for your own video
How to become while working ()
[07]
The promise the opener makes, and how the video pays it back
Hook
Visually demonstrate the desired outcome (the creator's physique) while a text overlay states a high-value promise that solves a common problem for a specific audience ('become disgustingly athletic working a 9-5').
Payoff
The delivery of the complete, multi-step plan, fulfilling the initial promise and providing the viewer with a tangible, actionable takeaway.
[08]
The structural pattern this video runs on
Framework
The Rapid Blueprint Reveal
To provide a complete, actionable plan for a desirable outcome by rapidly presenting a sequence of structured steps, leveraging high information density to encourage re-watching and engagement.
The Foundational Step
Presents the first component of the plan, focusing on a core strength element.
The Aerobic Base Step
Introduces a lower-intensity, endurance-building component to the plan.
The Power Step
Presents the second major strength component, complementing the first.
The Performance Step
Introduces a high-intensity, skill-focused component to elevate performance.
The Integration Step
Presents a component that synthesizes multiple elements of the plan.
The Endurance Step
Presents a peak-effort or long-duration component that tests the system.
The Recovery Step
Concludes the sequence by presenting the crucial rest and preparation phase, completing the holistic system.
You don’t need to make fitness your full time job to become disgustingly athletic. You need the right split built around the one you already have. Comment COACH and I’ll show you exactly how we do it.
title · beginning
How to become disgustingly athletic working a 9-5 (FULL SPLIT)
informational · middle
DAY 1 - MONDAY Upper Body Strength 45-60 minutes • Build muscle and strength 1. Barbell Bench Press — 4 × 5–8 2. Weighted Pull-Ups — 4 × 6–8 3. Incline Dumbbell Press — 3 × 8–10 4. Chest-Supported Row — 3 × 8–12 5. Lateral Raises — 3 × 12–15 6. Biceps + Triceps — 2 × 10–15 each Focus: Progressive overload. Track your lifts and aim to add reps or weight over time.
informational · middle
DAY 2 - TUESDAY Easy Aerobic Run 30-45 minutes • Build your aerobic base • 5-minute easy warm-up • 30–45 minutes at a conversational pace • 5-minute cooldown walk Focus: Keep the effort easy enough to speak in full sentences. You're building endurance, not racing your Tuesday run.
informational · middle
DAY 3 - WEDNESDAY Lower Body Strength 45-60 minutes • Build muscle and power 1. Barbell Back Squat — 4 × 5–8 2. Romanian Deadlift — 3 × 8–10 3. Leg Press — 3 × 10–12 4. Leg Extensions — 2 × 12–15 5. Hamstring Curls — 2 × 12–15 6. Calf Raises — 3 × 15–20 Focus: Control the eccentric (lowering) portion of each lift. Don't rush your sets.
informational · middle
DAY 4 - THURSDAY Speed or Tempo Run 35-50 minutes • Improve running performance • 10-minute easy warm-up • 3 × 8 minutes at a controlled, comfortably hard tempo • 2 minutes easy jogging between efforts • 10-minute easy cooldown Focus: This is your quality running session. Run at an effort you can sustain without turning every interval into an all-out sprint. If your legs are still heavily fatigued from Wednesday, move this session or keep it easy.
informational · middle
DAY 5 - FRIDAY Full Body Strength 45-60 minutes • Build an athletic physique 1. Trap-Bar Deadlift — 3 × 5 2. Dumbbell Shoulder Press — 3 × 8–10 3. Lat Pulldown — 3 × 8–12 4. Dumbbell Walking Lunges — 2 × 10 each leg 5. Cable Chest Fly — 2 × 12–15 6. Farmer's Carries — 3 × 30–40 meters Focus: Train your whole body without crushing your legs before Saturday's long run. Keep the lower-body work controlled.
informational · end
SATURDAY - ENDURANCE Long Run 60-90 minutes • Build endurance • 5-minute easy warm-up • 60-90 minutes at an easy, conversational pace • 5-minute cooldown walk Focus: This is your longest run of the week. The goal is time on your feet, not speed. Keep the effort controlled and sustainable.
informational · end
SUNDAY - RECOVERY Rest, Reset & Prepare • Rest or take a relaxed walk • 10–15 minutes of mobility, if needed • Prep meals for the workweek • Review your calendar and schedule next week's sessions Focus: Recovery is part of the split. Don't turn your rest day into another hard workout.