My 3-Day a Week Training System

When I started training and taking care of my health, I was in the gym 5, even 6 times per week most weeks. I was just effort, effort, effort training, showing up, doing all the right inputs, listening to all these bodybuilders online and these roided-up fitness influencers. And I tried to copy what they did to a tee. And sure, I saw some results, don't get me wrong, but based on the effort that I was putting in Something just didn't make sense for me. I was still feeling you know low energy, inflamed, bloated. I have massive where I had massive problems with my with my gut and gas, constipation, bunch of problems. And I once again I was doing everything right on paper, right? There's nothing there's nothing here that I'm not doing according to all these people that I'm listening to. But yet something Just isn't clicking, and I felt like shit. To be honest, I was working my corporate job. I was always. I've always been a pretty ambitious guy. I want to say I was trying to start my business, but I just didn't have any energy. I was stuck in this loop of feeling bad, showing up, doing the inputs, and I was putting my all into it, but it felt like I was running. Up a hill that was this steep, and it came to a point where I was like, excuse my language, but like fuck this shit. I'm doing everything right, but I'm not getting rewarded from it. And that was when my whole approach to health and training and fitness changed because I shifted my mindset from just trying to look good initially. I wanted to become a bodybuilder. I wanted to get big, get big muscles to. Then my only goal is I just want to feel good. I don't care about how I look. I just want to feel good because I was feeling like shit. And funny enough, when I shifted my focus and my mindset, started focusing less on the inputs or the perfect inputs according to all these people that I was listening to, well, suddenly I started attracting the results that I was actually after in the first place. Right? By shifting my focus to how can I look good to how can I feel good. Because I something clicked in me where it's like if I'm healthy from the inside, if I'm actually feeling good, I'm gonna look good, right? That's what changed everything for me. And one of the most important aspects to this was actually starting to train less. So in this video, I'm gonna break down my exact three day a week training system so you can copy if you want. You can take away some. Information and how I'm structuring things and my thought process going into these things and apply it in your own life. But just to clarify, if you are a young guy with no stress in your life and you have time to spend 6 days a week in, in, in the gym and you do fuck all for the rest of the day, this video is not going to be for you. This video is for you that has a busy life, you want to maximize the time you spend in the gym and And you want to get results. You don't want to put in effort without getting anything in return, right? You have a high stress load. This is the exact framework that you should be applying because that was exactly my situation. I used to work a corporate job in a bank. I've always been a bit ambitious. You know, I always want to try to start my own business and these things, but I was doing too much. I was too overloaded from a stress perspective and I felt absolutely shit. Now I train less, I work more, and I get more results, which is like the dream situation if you ask me. So I'm going to break down exactly how in this video. And first of all, if you're new to the channel, also welcome. My name is Lucas. I'm just a regular guy from Stockholm, Sweden. And over the last 5 to 6 years, I've dedicated all my time and energy to solve this complex thing called health, obviously training being a part of that. And all we do on this channel is break down all my lessons from what I've applied myself and from working with hundreds of hundreds of clients and seeing what happens when we apply different things in their life based on how, how their lives is looking. And I'm breaking those lessons down to you so you can take away all the information, apply it to your own life, and finally start seeing the results that you've always been, been after. So let's dive into it. If you watch this video fully through, you're going to walk away with an exact game plan on how to structure training to actually support your life. One of the biggest mistakes People do when they train too much. They always have this effort mindset and think that you know, I might as well just train really really hard and a lot because what's the worst thing that can happen? And most people think you know, as as it says, worst case I just train a bit too much. What's the problem? But that's not how the body works because training is not just muscle; it's a nervous system stressor. And in order to understand this training philosophy, we have to understand. Nervous system stress and all these things around to to also kind of make these things, make these puzzle pieces fall into place. So before we go into the actual actual system that I want you to apply, we have to understand why it's important. Every time you train, you're not just stimulating your muscle; you're stimulating your nervous system. That means that you're increasing cortisol, adrenaline, and sympathetic activation. That's not a bad thing if you can recover from it. And this is the key. Here's the problem for most people: they're already walking around with high stress from work, constant stimulation, poor sleep, high cognitive load. And then they go into the gym and add even more stress on top. When you overstimulate the system and you keep stacking stress without recovery, your body doesn't say, let's build some muscle. It says, we're under threat. And when your body's in a constant threat state, it starts shutting down everything that isn't essential for survival. This was exactly the situation I felt where I was in, right? I was training too much. I had work, I had my job, I had all these things, and it just became too much. And you can see that in my physique. I'm looking bloated, Sure, once again I have some muscles. Don't get me wrong. I'm looking inflamed, bloated, and I had low libido. Once again, I've said this before for a 20-year-old guy that should never be the case, right? That should be my peak years. I was feeling. I wasn't feeling good, right? Fast forward to how we're looking right now. I'm feeling a million bucks. I have laser sharp focus throughout the whole day. No problems. I you know life is amazing. I can work for 12 hours if I want to without break. You know it doesn't drain me. Like I Everything is just so much better because I've understand or understood these things. And if you think about like the general people online that speaks about training and all these things, the problem is that most people talking about this are the roided up bodybuilders and the fitness influencers. They have no life stressors. They have nothing else going on in their life. And then they try to apply that to your life. With high stress and all these things, all these mental loaders and stressors that you already have in your life, you try to apply something for someone that works or someone that has like none of these things existent in their equation. That's why you collapse. We are not playing the same game as those people, you know. We're playing a completely different game. But if we understand the rules of the game we're playing We can make it, right? This is how you should be viewing it. Fitness as you know it right now is not the right game for you and me because we're not the same person. We're not the same player as these people talking about this, right? This is the game that we have to play. What happens when you overstimulate your system is also this, right? Digesting it. Digestion gets hit first, and this is one of the biggest things people miss because when your nervous system is stuck in fight or flight, you don't digest food properly. Blood flow moves away from your gut stomach acid. Drops, enzyme production drops, absorption drops. So you— so now you're eating clean, you're spending money on the best of the best food, which is a good thing. You're trying to do everything right, but your body isn't even absorbing it properly. This is where bloating, gut issues, leaky gut, food sensitivities starts showing up. I've said this before, but I'm gonna say it again. The best of the best, finest quality grass-fed beef, grass-finished as well, Can still cause gut issues, leaky gut, gut dysbiosis. Health is complex. We can't just look at one variable at a time. So when we understand this, we understand that everything is like a negative and a positive flywheel, right? If we think about training, okay, if we're overtraining and overstimulating, okay, that's going to affect gut health, that's going to affect testosterone, that's going to affect hormones, it's going to affect everything. But then if we do everything right as well, then everything is going to elevate as well. A rising tide lifts all boats. That's how I want you to think about health. So when all the little pieces is on, is in the right place, that's when the magic happens. So next thing, hormones. Once again, as I said, hormones takes a hit when stress stays high, cortisol stays elevated, and cortisol suppresses testosterone, DHEA, and recovery signals, SHBG as well. So now you're training more, but your hormonal environment is getting Worse. That's not something that you want. Recovery also gets shut down. Your body does not build muscle in a stressed state. It does not prioritize recovery, repair, and growth. It prioritizes survival, which means that you can train as hard as you want, but if your system is overloaded, you won't get the return. And this is where most people get stuck. In your business, would you ever want to put hours towards something and not get any return out of it, right? No, never. And, and that's how we should be viewing health and training as well. We want to maximize the return on the work we're putting in. Always. If if we're not dialing this area in, what you're doing is you're just wasting time in the gym. That's how I see this. I don't want to go into the gym and waste my time. I'm very you know cautious about my time, right? That's one of my most precious assets. Am I gonna go in spend a couple hours throughout the week and not get any return out of that time? Absolutely not. That's not happening. And this is the trap. You feel like you're not doing, you're not getting the results. So what do most people do in that case? They train hard, harder. They train more. They add more supplements and they double down on what they're already doing. But that's exact the exact thing that's keeping you stuck. If we think about me as well here, like I had the perfect workout plan to a T. I'd been studying all these bodybuilders. Taking small notes about absolutely everything. I was doing everything perfectly. I had the perfect macros, but I still was left with brain fog, energy crashes. I was dependent on caffeine to get through the day. I had sky-high cortisol. I was fatigued and I felt like shit. And I thought the solution was, what else is there to do? I need to do more. I need to do better. I need to put more effort towards it. Truth is. The solution is almost always do less. Now, once again, three workouts. I'm prioritizing true health over aesthetics. I have sky-high energy. I have zero brain fog. I have laser-sharp focus throughout the whole day, and I have low cortisol. And I absolutely love my life and enjoy every single day. Like I enjoy waking up early and doing the work. It just it feels amazing, and it's literally everything I dreamt of when I was thinking about all these things. You know. I want to be able to build my business. I want to be able to do all these things whilst like actually enjoying the process and journey, right? Like the journey is the destination. We hear everyone say it all the time. Imagine building something and building your business but feeling shit throughout the whole process. For what? For an exit so that you then can, I don't know, recover from all these things that you've fucked up from a health perspective before. Shit show. We want these things to go hand in hand and elevate together. That's how I view it. So the reframe I had is that I completely shift how I looked at training once again. Instead of asking how much I can I do, I started asking what actually moves the needle. Because here's the truth: you don't grow in the gym; you grow when you recover. And if your recovery is compromised, your results will be too. I understood that I have a set amount of stress that I can accumulate every single day. If we think about this bottle, right? When you wake up, you're able to fill this whole bottle up with stress. Once again, everything we do throughout the day is going to accumulate stress: work stress, training, all these things. It affects the same system. So when I already have a shit ton to fill up with work, with all these other life stressors around, I don't have a lot left to allocate towards training. And once again, if we understand this, if we understand the rules of the game that we're playing. It's super easy to just okay. This is what I can allocate towards training. If I allocate too much, I'm going to end up in a stress debt. It's gonna it's gonna be a bit filled when I wake up tomorrow, and then you just enter into a negative spiral. And this is where most people end up. So I started asking what is it that I actually can recover from? And that's the only thing that matters. So here we go then. What is my exact three-day training system, and how does it look? Well, it looks like this. I do Monday, Wednesday, Friday. On Monday, I do an upper session. I generally focus a bit more— my view is that you should have like a bit of everything. You want like the, the bodyweight, the calisthenics type training, but you also want that like hypertrophy style, you know, gym training. So you want a mix of everything. So my first upper day is more focused towards like pull-ups, heavy dips, things of this nature, but it's an upper body day. On Wednesdays, I do lower plus arms. I don't have a picture of me doing any legs exercises, so it has had to be an arm exercise. It's not as fun to to record when you're doing legs. But on Wednesdays, I'm doing legs. So lower, lower plus arms. And on Friday, I'm hitting upper again. And on this day is more focused towards you know dumbbell incline dumbbell press more like I guess compound. Hypertrophy style exercises. So I want a mix of everything. I want to be able to use my body weight. I want to be able to lift heavy also, like in the gym hypertrophy. You want a bit of everything. So this is exactly how I'm structuring it. Notice how I'm not mentioning any sets, any reps, things like this. And I'm gonna tell you exactly why as well, because it's so individually dependent. What I can recover from might not be what you can recover from. What I do might not be the exact perfect thing for you to do. So the best thing you can ever do here is to try, like, apply trial and error. Start with doing, you know, for your upper body day, let's say we do 2 sets or 2 exercises of chest, 2 exercises of back, 1 shoulder, and 1 abs, for example, or core. Start with maybe 1 set For each exercise, see if you can recover from that. The only thing that matters, and this is also like the only thing that I care about, is are you showing up better than last time? Are you showing up being able to do more weight or more reps? That's the only thing that matters. If I go into the gym today and I do one set of bench press, one set of bench press, I do ten reps with 100 kg. Just to give an example, I leave it there. I come back in seven days. I do my one set of bench press. And I do 11 reps with 100 kg. What's that? Well, that's progress. Why would I ever want to do more than that one set if I can get away with progressing with that one set? Because even though you might get a bit extra from a muscle perspective by doing more volume, that also comes with more stress on your joints, more stress on your nervous system, more stress on your connective tissues, and more stress on your body in general. So even if there's a potential upside to doing more, And the downside becomes far greater. So the only thing that I think about always is how little can I get away with. I'd rather do super, super little and actually progress from that than do a shit ton, not progress, you know, of course. And this is where most of you guys are going wrong. You're probably doing way too much. You're 100% better off cutting the volume probably in half or even in Um, one-third, right? And focusing on quality. And the only thing that matters is, am I able to progress? If you're showing up and doing the same weights every single session, you're wasting your time. You're not in the gym building muscle. You're in your— in the gym and wasting your time. That cannot be the case. I'm not in the gym to— as it says here, I don't train to feel tired, I train to get results. I don't train to waste my time. I'm in there because I want a return. I want a return in my health and in building muscle, right? The gym, yes, it can be fun. In the beginning, I thought it was super fun to go to the gym. Right now, it's not like I'm starving to be in the gym all day long. No, I want to show up, I want to do my thing, I want to get the results, and I want to get out and do the rest of the things that I want to get done for that day. I don't have time to waste my time. Most likely you don't either. So just apply this philosophy. Start on the lower end. Start with Let's say once again upper here, two exercise chest, two back, one shoulder, one abs, one set each. Super super heavy, super super hard, super super intense. See what happens. See how your body responds. Same thing with lower. Let's say we do two arm exercises, leg press, SLDLs, and then leg extension, leg curls, something like this. Start with one set each. See how you can can manage that, and then you can start to add on if you're actually able to recover from it, and that you still and if you still feel super super sharp in your mind and everything else in your In your health is working fine. That's when you start to add more, and then you start to play around and start to understand. Okay, what is my limit? Obviously, this is something that I'm helping you do inside my coaching program, right? I do the thinking for you. But if you just apply this principle and try it out yourself, you'll eventually eventually figure it out. Same thing here on the upper, on the right, on the left, or second upper body day. Same principle: two chest, two back, one shoulder maybe, and one abs. Right? Same thing. One hard set, one working set for each. See how your body responds, and then you scale from there. And if you start to add more volume, but that comes with, you know, once again, fatigue, less mental clarity, all these things, okay, then you know you're about like you're around your your limits, so to say. So that's my three-day system. On Monday I do upper. On Wednesday I do lower and arms. On Friday I do upper again. Simple as that. Crazy low volume focused on really, really high quality. Once again, I'd rather do one set but do that so like insanely intense and so much quality in that one set than doing 4 with shit quality. It never makes sense because if I do the, the, the second, I'm just wasting time and getting no return out of it. So always focus on how can I get the most amount of return from the time spent. The metric I use is called ROTs, return on time spent. That's always the variable that we always want to maximize all the time with anything we do health-related. How can I maximize my ROTs? And it's by training like this. I don't train once again to feel tired. I train to get results. Every session has intention, structure, and purpose. No junk volume, no random workouts, no just going in and doing something. It's very structured. It's very laid out. And it's based on my body as Or how I know my body, right? I'm tuning the volume based on that. If someone is selling you this is the perfect training plan with the perfect volume and the perfect reps or something like this, they're a fucking scammer. There's no such thing. It's a super individual thing. What works for me might not work for you. What works for you might not work for someone else. It's super individual, and you have to manage these things in order to understand what is the best thing for you. So that's the best thing I can leave you with, and that's why I'm not going to show you any, like, how I do things, because it's completely irrelevant. You have to try yourself and see what works. But this is the structure. If you apply this and you follow this and you do it as I said, you will get insane results. I can guarantee you that. The crazy part right now is that I'm training less than I ever had, ever have, but I feel better than I ever have. More energy, I have better recovery, clearer mind, and a physique that actually reflects it. Because now my training is aligned with my life. I'm not just fighting against it. And if you're watching this and you feel stuck, let me make one thing clear for you: you're not lazy, you're not undisciplined, you're not lacking effort. You're just following a system that doesn't fit your life. You're playing a game that is not designed for you. And once you fix that and understand that and understand the rules to the game that you're playing, everything changes. This is once again why I take the approach that I do with all my clients as well. Like my my coaching program, Superior Protocol, is not it's not a fitness program. It's not a Training and nutrition program. It's a full health and performance protocol. We focus on all these small variables around because yes, you can show up and you can train, but if all these other small variables around are not dialed, you're not going to see any results. You can put in all the effort that you want, but you're not going to get anywhere. And this is the situation all my clients are in before they join. Let's take Blake as an example. Blake had been losing, just losing weight here. He had been training, not really knowing what he was doing. 105 days between these pictures. This is a joke. You're not seeing these results from just having a diet, nutrition, and training plan. You're not. This is through through optimizing everything. Blake is an entrepreneur as well. He don't have time to mess around. He don't have time to spend six days out of the week, two hours per day in the gym. No, we want to maximize ROT return on time. Spent. And in most cases, that, that's not just coming from optimizing the training. Once again, it's coming from optimize— optimizing all small variables around digestion, gut health, stress, nervous system, mitochondria, sleep. All these things around is what creates these insane results. 105 days, 3 and a half months. Alex, 2 months between these. Charles, 4 months. Ludwig as well, my best friend. Same thing here. Like Arthur, two months entrepreneur, bloated, inflamed, shredded. Noel as well, entrepreneur from Sweden. It's ten kgs between these pictures, still holding same body composition. Same thing with Ian. Same thing with Luca. Forty days between these, bloated, inflamed, holding on to water retention, high cortisol, high stress. 40 days later, like this is unheard of. Thomas, 40-year-old, 3 months between. Tonda, Joel, startup founder from Stockholm, Sweden. Radwan, Landon, you get the point. We get these insane results not just from dialing in training and nutrition, but from dialing in every single thing around your health and everything that is relevant. You've been sold that just training and nutrition is going to get you to where you, you want, which is not correct. It's through focusing, shifting your focus to all these small things around where you will find, I guess, the health, the life, the body, everything that you've ever wanted. So if you're interested in working one-to-one with me to fix all these things, you can check the first link in the description. It's going to be to have a call with me or my right-hand man, Anton. We're going to map out your whole current situation, see where you're at, see what you're lacking, and see if the Superhuman Protocol, which is my coaching program, Could potentially be something for you. That's where we do twice a month one-to-ones. We have a full laid out roadmap with absolutely everything you could ever think about when it comes to optimizing your health and performance. Once again, it's not a training and nutrition plan, right? This is a in-depth health and performance optimization protocol. This is not for for the average Joe. This is not for you if you just have a regular nine to five and and you just can train a couple or as much you want and you don't have any really life stresses. No, this is for you if you're an entrepreneur. You have high stress load, you have a high demanding job, and you don't have time to mess around. You want to maximize your ROTs, return on time spent. Then this is exactly the place for you. So check the first link. If you have any questions, just shoot me a shoot me a DM on Instagram or leave a comment. And if you should take away anything from this video, it's to cut the volume. Do less, but do it with higher quality. That is going to be the biggest game changer for you. I can guarantee you that. So this is my exact three-day-a-week training system. Once again, the training is not the thing that matters the most. It's the small things around, and it's understanding how everything affects everything, and understanding. That you can probably optimize the training 200%, but the return on time spent to that is not going to be that much. If you shift your focus and focus on these small things around, you're going to get to where you want and your physique is going to improve and your training is going to improve and everything is going to elevate. Once again, a rising tide lifts all boats. This is how you should be thinking about your health. There's not one specific pillar that's keeping you where you're at right now. It's everything that has to be put into place and optimized for everything to be elevated as well. So thanks for watching. Drop a like, drop a comment. I appreciate you for being here and I'll see you in the next one. Ciao.