I’ve been training 3x per week on an Upper Lower Upper split for over a year. This is what’s allowed me to stay strong, lean, and recover while selling full time. No guessing. No constant changes. Below is the exact training and nutrition framework I’m running right now. Training Split: Day 1 Upper (Chest focused) Day 2 Lower Day 3 Upper (Shoulder focused) Each session is about 45-60 minutes. Reverse Pyramid Rules 1. First set is the heaviest(First 3-4 warm up sets) 2. Drop weight 10 to 15 percent each set 3. Reps increase as weight drops 4. When I hit the top of the rep range on set one I add weight the following week Upper Day Template 1. Main Press Incline Press or DB 2. Pull Weight pull ups or weighted Chin ups 3. Secondary Press 4. Arms abs at the end. knee raises or AB roll out. Upper Day Template 1. Main Press Incline DB Press or Flat Barbell Set 1: 4 to 6 Set 2: 6 to 8 2. Pull Weighted Pull Ups or Chin UP's Set 1:4 to 6 Set 2: 6 to 8 Set 3: 8 to 10 3. Secondary Press Overhead Press or Dips. 2 sets 6 to 10 reps 4. ArmsBiceps 2 sets: 8 to 12 5. Triceps 2 sets: 8 to 12 Optional abs at the end.Knee raises or AB roll out. Lower Day Template 1. Main Lift Bulgarian Lunges or Reverse Barbell Lunges Set 1: 4 to 6 Set 2: 6 to 8 Set 3: 8 to 10 2. Secondary RDL or Hamstring Curls 3 sets: 8 to 12 reps 3. Leg Extension or Kness over Toes Lunges 3 sets: 8 to 12 reps 4. Calves2 to 3 sets 10 to 15 reps Nutrition Framework (current) I’m eating around 200g of protein per day. Not fancy. Just repeatable. Morning: Wake up 5am Water with salt EAAs on the way to the gym Train Post Gym: 2 scoops protein with whole milk Creatine Breakfast: 3 eggs Slice of toast with honey and butter Lunch: Chicken or steak Rice or pasta Dinner: Chicken or steak Rice or pasta If eating out Chipotle Cafe Rio Or any build your own bowl Always double meat Dessert: Cookies and milk or a bowl of cereal Popcorn most nights I switch things up but the structure stays the same.

🚀 WELCOME TO THE Q METHOD COMMUNITY You’re here to unlock the 1% fitness level — the body, discipline, and edge most sales pros will never reach. This isn’t just another “fitness group.” You’ve stepped into a movement built for sales pros who want to lead at the highest level in body, business, mindset, and mission. Here’s what you get inside (for FREE): 💪 Training & Challenges – proven systems to get shredded and perform at your best 🧠 Mindset Frameworks – build discipline and mental toughness like a closer 🔥 Community – surround yourself with sales pros leveling up together ✅ RULES: - Respect everyone - No pitching/selling (ever) - Bring value, ask great questions, share wins - No negativity, no quitting 👉 NEXT STEPS: 1. Introduce yourself (name, location, career, hobbies, and the #1 goal you’re committed to hitting) 2. Start the course in the Classroom Section — that’s your foundation 3. Engage daily: post questions, share lessons, celebrate wins You have everything you need to succeed. It’s on you to take action. Let’s get it. 🔥