Three-day athletic workout plan from @brandon_trajano

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.

Creator: @brandon_trajano on Instagram

Video format

Greenscreen Talking Head

Video outline

  1. State aspirational outcome
  2. Reveal the high-level plan
  3. Detail each step sequentially
  4. Provide final call to action

Hook overview

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.

Title hook

How to Become Noticeably More Athletic in 90 Days (It only takes 3 Hours a Week)

Verbal hook

Imagine a world where you become so athletic, so powerful, so fast and so well conditioned...

Visual hook

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.

Hook strategies

  1. transformation-payoff
  2. secrets-shortcuts

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.

Narrative framework

The Achievable Transformation Blueprint

Narrative framework logic

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.

Narrative framework breakdown

  • frameworkName: The Achievable Transformation Blueprint
  • frameworkType: List-Style Narrative
  • coreLogic: 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.
  • confidence: 95
  • pendingStatus: created

Topics: Self-Improvement

Concepts: Tutorial / How To, Playbook

Formats: Greenscreen Talking Head

Elements: Title Text Hook, Text Overlay, B-Roll Cutaway, Picture-in-Picture

Account types: Personal Brand

Transcript excerpt

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 o

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