How To Rebuild Your Body Using The New 3-2-1 Athletic Method™
Without Overtraining or Wasting Your Time With Push/Pull/Legs Splits
🫵 This is for you if...
✔ You used to train with purpose and feel sharp in your body… now your training feels random, inconsistent — and you’re sore more than you should be.
✔ You haven’t just lost muscle and gained a bit of fat — you’ve lost the confidence that came from feeling capable in your own body.
✔ Life got busy. Work, relationships and responsibility took over… and a small part of you worries that if you don’t fix this now, it only gets harder from here.
✔ You’ve tried push/pull/legs, fitness classes, and online plans… but it doesn't appeal to you and when it's not built around your real schedule, nothing actually sticks.
✔ You don’t need more motivation or another generic workout plan... you need to some guidance from an expert on what to train, when to train, and why.
✔ You miss feeling strong, focused and switched-on again... not just in the gym, but in the way you show up at work, in relationships and in life.
What We’ll Cover In The Rebuild Mini-Course:
A simple 3-2-1 weekly structure: 3 gym sessions, 2 Conditioning sessions, 1 recovery day... designed for real athletic results, based on elite sport principles.
3 Gym Sessions
Train movements, not muscles... I’ll show you how to build real-world strength, better posture, and athletic performance.
✅ Athletic-Style Training: Why this beats the classic push/pull/legs split for everyday men
✅ Strength With Purpose: A system that builds muscle, mobility and being funcitonal.
✅ No More Guesswork: Get 3 efficient workouts for your week
2 Conditioning Sessions
I’ll show you how to become fit, explosive, and gain greater endurance... without overtraining.
✅ How to stack cardio for performance, not for time trials.
✅ Become fast and explosive to show you're not slowing down with age.
1 Recovery Session
The often-skipped session that actually makes you more consistent.
✅ Learn how to keep the body moving and the mind engaged without stress.
✅ Recovery strategies that work without supplements or saunas.
✅ Keeps you in rhythm without smashing your body
Who I am To Teach You This Method?
I’m Josh Growden... former Pro Australian footballer and U.S. college football punter, turned High Performance Sports coach.
With a background in Sports Science and a Masters in High Performance Sport, I’ve helped hundreds of men across Australia rebuild their athletic strength, structure, and confidence.
I’ve lived both sides of the athlete lifestyle... from pro sports to the slow decline after it. But then rebuilt my body to be in the best shape of my life in my 30's.
The 3-2-1 Method wasn’t designed for body builders. It was built for men who still want to train with purpose, without needing to overhaul their entire life.
✅ What You’ll Get When You Join:
✔ Lifetime Access to the Mini Course: Revisit the full 3-2-1 Method breakdown anytime so you can apply it at your own pace, on your own schedule.
✔ The 3-2-1 Method Blueprint: A simple weekly system — 3 gym sessions, 2 conditioning efforts, 1 recovery focus — designed to rebuild strength, energy, and consistency in under 5 hours per week.
✔ Train Like an Athlete – Without the Guesswork: Learn how to structure your week like a pro — even if you’ve got a full-time job, sore body, or limited motivation.
✔ Optional 1:1 Call with Josh (Add-On): Get personalised coaching to build your plan, troubleshoot what’s holding you back, and fast-track your rebuild.
🆓 Plus These Free Bonuses (Included With Any Ticket):
Bonus #1: Rapid Athlete Rebuild PDF ($97 Value): Includes done-for-you session ideas, a grocery list, sleep optimisation checklist, and the exact tools I used to rebuild my body in my 30s.
Bonus #2: 10-Minute Warm-Up Protocol
How to prime your body for performance... no fluff, no gimmicks. Just proven activation and movement prep used by real athletes.
Bonus #3: Nutrition & Recovery Blueprint
The go-to guide for fuelling and recovering like an athlete... even with a full-time job, family commitments, and limited time.
The Investment Options?
Standard Package: $27
✔ Full Mini-Course
✔ Core 3-2-1 Method content + tools ($47 value)
✔ Rapid Athlete Rebuild ($97 value)
Complete Package: $97
✔ Everything in Standard
✔ 8-Week Strength & Power Program ($100 value)
✔ 8-Week Speed & Stamina Program ($100 value)
No subscriptions. One-time investment.
The Guarantee:
If you don't feel equipped with a clear, actionable plan to rebuild your athletic foundation by the end of the mini-course, simply email me within 7 days of purchase and I'll refund your investment in full. No questions asked.
Ready to join? 👇
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