The Golden Ratio Method

This is a 12–week, 3–day–per–week training program designed to build an aesthetic, athletic physique without living in the gym.

The focus is on time–tested lifts, intelligent progression, and the muscle groups that make the biggest visual difference: shoulders, chest, arms, lats, and abs. Every exercise earns its place.

There’s no fluff, no novelty for the sake of it.

The program is structured into clear training blocks, starting with a foundation phase to dial in technique and build momentum, progressing into higher–volume work, and finishing with a focused peak phase that pushes close to failure for maximum results.

Intensity and workload increase gradually, allowing consistent progress while managing fatigue.

Training runs on a simple upper / lower / upper split, keeping sessions efficient and easy to recover from.

Supersets are used strategically to save time and increase training density without compromising performance on the big lifts.

This program is ideal for:

– Busy guys who can train 3x per week.
– Lifters who want visible results without overcomplicated routines
– Anyone stuck in the “skinny–fat” phase looking to build muscle and structure
– Those who value sustainability, structure, and long–term progress

If you follow the plan as written, you’ll finish the 12 weeks stronger, leaner, and more physically

balanced.

Goodluck!

If you want personalized programming & nutrition guidance from me, check out my coaching app:
https://www.coachos-app.com/joshbrett