How To Rebuild Your Athletic Body Using The 3-2-1 Method™
Without Overtraining or Following Another Push/Pull/Legs Split
🫵 This is for you if...
✔ You used to train hard and stay in shape, but now you feel flat, inconsistent, and sore more often than not.
✔ You’ve lost muscle, gained fat, and feel like a shadow of your former self... the confidence just isn’t there like it used to be
✔ Life got busy. Work, relationships, responsibilities... and now you’re worried that if you don’t sort it out soon, it’s only going to get harder.
✔ You've joined gyms, bought programs, followed fitness influencers... but nothing seems to stick for more than a couple of weeks.
✔ You either don’t know where to start... or you know what to do, but need expert guidance to make it actually work for you
✔ You miss feeling strong, focused, and energised... not just in your body, but in your mindset too.
What We’ll Cover In The Rebuild Mini-Course:
A simple 3-2-1 weekly structure: 3 gym sessions, 2 cardio efforts, 1 recovery day - designed for real athletic results, based on high performance principles.
3 Gym Sessions 💪
Train movements, not muscles... I’ll show you how to build real-world strength, better posture, and athletic performance.
Athlete-Based Training: Why this beats the classic push/pull/legs split for everyday men
Strength With Purpose: A system that builds muscle and mobility
No More Guesswork: Get 3 efficient workouts for your week (all under 45 minutes)
2 Cardio/Speed Sessions ⚡
Most men either avoid cardio or overdo it. I’ll show you how to build sharpness, conditioning, and endurance without overtraining.
One tempo or interval-based cardio session.
One sprint, agility, or explosive session.
How to stack cardio for performance, not for time trials.
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 AFL-listed footballer and U.S. college football punter, turned high performance coach.
With a background in Sports Science and a Masters in High Performance Sport, I’ve helped hundreds of men across Australia rebuild their strength, structure, and edge.
I’ve lived both sides of the athlete lifestyle... and the slow decline after it.
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.
✔ Rapid Athlete Rebuild PDF (Bonus – $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.
✔ 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: Game-Day Mindset Framework™
Elevate your mental performance with structured habits, confidence drills, and a clear mindset system to help you train (and live) with more intent.
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?
Complete Package: $27
✔ Full Mini-Course
✔ Core 3-2-1 Method content + tools
✔ Bonus Templates & Resources ($239 value)
VIP Access: $197
✔ Everything in Complete
✔ Private 1:1 Strategy Call with Josh
✔ Get a personalised training and lifestyle plan built for you
No subscriptions. One-time investment.
🤝 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.
Questions?
Shoot me an email at [email protected] and ask away!
Ready to join? 👇
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