Your free 7-day plan

Get built. Not burnt.

Marcus Filly's 3/60/10 formula is the simplest way to build muscle and stay fit without living in the gym. Here's the full week, mapped out for you.

Open the 7-day blueprint

Free PDF. No signup needed.

The whole formula 

No wasted time. No punishing cardio. Just the few things that actually move the needle, so you can get built, not burnt.

3

strength sessions a week

About an hour each. Build muscle, strength, and a boosted metabolism.

60

minutes of cardio a week

Total, and optional. Split it up however fits your week (or not).

10k

steps a day

The easy win most people skip. And the hack that makes a calorie deficit work way better.

What's in the blueprint

A full 7-day plan, mapped out day by day so you know exactly what to do.

Sample workouts for your three strength days and optional cardio.

Simple nutrition to fuel the work, without overthinking it.

Open the 7-day blueprint

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From Marcus Filly

I'm a 6x CrossFit Games athlete with 20+ years of coaching experience. After my last Games I was beat up, burned out, and short on time, so I built a smarter way to train and still build muscle into my 40's (and beyond).

"Marcus goes over and above what I would expect. Weekly emails packed with valuable information. You seem to just know the right thing to write to inspire me to keep going."

Tom