Viral Hooks
Trending short videosMan's weekly fitness training plan
B

@brentrichard_

Instagram · 10 Shot

@brentrichard_ Comment “TRAIN” for a program to rediscover your strength and fitness in your 30s. I’ll send you the first 7 days free. It’s not that your metabolism got slower, you don’t have time, or any other reason why you think it’s not possible to be in the best shape ever as you age. It’s the excuses you make for yourself because you know deep down you just don’t make it a priority anymore. Getting older doesn’t mean surrendering to age like you have to be a downgraded version of yourself. Aim higher.

View original on Instagram

The edit1 shot · 8 text
Shots Text0:23

Performance

Views
255.5K
Likes
5.5K
Comments
659
Engagement
2.4%
Length · 17 Oct 2026
0:23

Video #46654 · 10 Shot

Man's weekly fitness training planfrom @brentrichard_

[01]

Overview

The creator showcases his weekly fitness routine at age 37 by presenting a day-by-day breakdown. Through a fast-paced montage of workout and running clips, he uses text overlays to detail his strength training exercises for Sunday, Tuesday, Wednesday, and Friday, and his running schedule for Monday, Thursday, and Saturday.

[02]

Simple outline

  1. 1State aspirational premise
  2. 2Present routine segment
  3. 3Demonstrate segment actions
  4. 4Repeat for full cycle

[03]

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[04]

Classification

Format
10 Shot
Concepts
PlaybookShowcase
Elements
Text OverlayMontage EditingTitle Text HookMood Music
Account
Personal Brand
Topics
FitnessRunning

[05]

Hook analysis

What stops the scroll in the first 3 seconds

Title hook · 80%

How I train at 37 Prioritizing strength & running

Visual hook · 20%

The video opens with a shot of a shirtless, muscular man with a defined six-pack, immediately establishing fitness credibility and creating an aspirational visual.

[06]

Hook template

Steal this for your own video

How I [verb phrase for your routine] at [your age] Prioritizing [priority #1] & [priority #2]

  • — How I train at 37 Prioritizing strength & running
  • — How I eat at 45 Prioritizing protein & gut health
  • — How I run my business at 29 Prioritizing sleep & deep work

[07]

Hook and payoff

The promise the opener makes, and how the video pays it back

Hook

An establishing shot of the creator's physique paired with a text overlay that defines the video's core promise and target demographic ('How I train at 37'). This immediately establishes authority and sets a clear expectation for the viewer.

Payoff

The final segment completes the weekly cycle, delivering the full, actionable routine that was promised in the hook. The viewer is left with a complete system they can replicate.

[08]

Narrative framework

The structural pattern this video runs on

Framework

The Rhythmic Routine

The video presents a time-sequenced routine (a week) by breaking it down into daily segments. Each segment follows a rigid format of revealing the day's plan via text overlay, then immediately validating it with quick-cut visual demonstrations of the activities.

Themes

  • Discipline
  • Consistency
  • Aging well
  • Fitness

Techniques

  • Montage
  • Text Overlay

Trends

  • Workout routine reveal
  • Hybrid athlete training

Post caption

Comment “TRAIN” for a program to rediscover your strength and fitness in your 30s. I’ll send you the first 7 days free. It’s not that your metabolism got slower, you don’t have time, or any other reason why you think it’s not possible to be in the best shape ever as you age. It’s the excuses you make for yourself because you know deep down you just don’t make it a priority anymore. Getting older doesn’t mean surrendering to age like you have to be a downgraded version of yourself. Aim higher.

Text overlays

  • title · beginning

    How I train at 37 Prioritizing strength & running

  • informational · beginning

    SUNDAY bench press weighted dips bulgarian squats cuban press lateral flyes hammer curls

  • informational · beginning

    MONDAY long run (5-8 miles/45-60 mins)

  • informational · middle

    TUESDAY overhead press incline bench weighted pull-ups lat pulldown barbell rows tricep rope push-down

  • informational · middle

    WEDNESDAY squat romanian deadlift high-rep front squats calf raises

  • informational · middle

    THURSDAY rest day or easy 3 miles (30 mins)

  • informational · end

    FRIDAY deadlift shrugs weighted chin ups rear delt flyes preacher curls skullcrushers

  • informational · end

    SATURDAY long run (5-8 miles/45-60 mins)

Man's weekly fitness training plan | Viral Hooks