Ben West Fitness

DM or comment ‘HUSTLE’ if you’re ready to see what type of body you can build

Most guys overestimate what they can achieve in 3 months... and massively underestimate what they can achieve in 3 years.

This is Cam.

For the last three years, he’s been working with one of our coaches,

Cam is 46 years old.

On the left, he weighed 156 lbs. On the right, 144 lbs.

Lighter. Leaner. Stronger. More muscle. Fitter. A completely different athlete.

The question I get asked all the time is, “Can I get in shape in three months?”

Absolutely.

Can you build a physique like this in three months?

Probably not.

Building real strength takes time. Building lean muscle takes time. Building a body that not only looks good but performs well takes patience.

That’s why I believe everyone should have a 3 month goal, but not a 3 month vision.

Use those short-term targets to stay motivated, but keep your eyes on where you want to be in 1, 2, 3, even 5 years.

Cam’s winter build was a success. His summer physique proves that.

Be patient. Play the long game.

DM or comment ‘HUSTLE’ if you are truly ready to see what body you are capable of building.

Sure I’ve missed some…

Chest or Triceps? It all comes down to your body position on the dip bar.

Want to target your triceps?
• Face in
• Stay as upright as possible
• Keep your shoulders back
• Lock out every rep with full extension

Want to target your chest?
• Face out
• Lean your torso forward
• Get a deep stretch at the bottom
• Squeeze your chest hard at the top

Remember: Half reps = half gains.

Focus on full range of motion and make every rep count.

Comment ‘METHOD’ and I will send you my full breakdown of how to apply this to each body part and how you can build this into a week of training.

Looking to pack on muscle while increasing your strength? Give the 6-12-25 Method a go.

Here’s the breakdown:

6 reps – Start with a heavy compound exercise, like the Bench Press, to focus on maximal strength.

12 reps – Move into a slightly lighter compound movement, such as the Dumbbell Chest Press, to maximise muscle growth.

25 reps – Finish with a high-rep isolation exercise, like Cable, Band, or Dumbbell Flyes, to fully fatigue the muscle and build muscular endurance.

Complete 3-4 rounds, then give that muscle group time to recover. If you’ve pushed yourself properly, you’ll definitely feel it over the next couple of days, but that’s exactly what creates the stimulus for growth.

Comment METHOD and I will send you my full breakdown.

If you’re struggling putting on muscle without just getting fat DM the word ‘HUSTLE’ and let’s strategise a better plan together

Stop thinking you need a huge bulk to build serious muscle.

One of the biggest mistakes I see is people increasing their calories by 30–50%, only to end up gaining far more fat than muscle. Yes, you’ll build some muscle, but you’ll also create a much longer, harder cut afterwards.

You don’t have to live in the endless cycle of bulk > cut > bulk > cut

Instead, stay around maintenance calories or in a small surplus (around 10–15%), train hard, progressively overload your lifts, increase your training volume, and let your workouts drive your progress, not excessive eating.

For me, maintenance is around 3,500 calories. During my last 6-month building phase, I increased to 4,000 calories (roughly a 13% surplus).

That was enough to gain around 8 lbs while staying relatively lean.

Now that I’m cutting, the process is much easier because I don’t have loads of excess body fat to lose.

Build muscle smart.

Make every phase easier.

DM ‘HUSTLE’ if you’re serious about building properly

Want to build more muscle and get stronger? Try the 6-12-25 Method.

Here’s how it works:

6 reps – Heavy compound lift (e.g. Bench Press) to build strength.

12 reps – A slightly lighter compound movement (e.g. Dumbbell Chest Press) to increase muscle growth.

25 reps – A high-rep isolation exercise (e.g. Cable, Band, or Dumbbell Flies) to completely fatigue the muscle and build endurance.

Complete 3-4 rounds, then leave that muscle group alone for a few days. If you’ve done it properly, you’ll be sore, but you’ll also be giving your muscles everything they need to grow.

Save this workout for your next chest session and let me know how you get on!

If you’re a guy in your 30s or 40s who wants to lose 10–20 pounds, build lean muscle, improve your performance, and train like an everyday athlete, this is for you.

Maybe you’re constantly traveling. Maybe you’re a dad. Maybe work is nonstop. Or maybe it’s all of the above, and you’re starting to feel like giving up.

Don’t.

The goal isn’t finding the “perfect” workout or the “best” diet. The goal is finding a plan that fits your life, something you actually enjoy and can stick with for the long run.

Because sustainable results come from consistency, not perfection.

We’ve helped thousands of men transform the way they look, feel, and perform by building habits that work with their lifestyle, not against it.

That’s exactly why we’ve created loads of free content packed with practical advice you can start using today.

Follow along, dive into the content, apply what you learn, and let’s build a stronger, healthier version of you.

If you want to not only get in shape but keep it like Norman, comment or DM the word HUSTLE and let’s figure it out together

Getting in shape is one thing. Staying in shape is another.

Norman came to me in 2023 wanting to be in the best shape of his life for his 40th birthday. We got there.

The real success? Three years later, he’s still in incredible shape and has added even more muscle.

Too many people treat their first transformation as the finish line. It isn’t. It’s the starting point.

The people who keep winning are the ones who build habits they can stick to for life.

Don’t just build your dream body. Learn how to keep it.

Comment or DM the word HUSTLE of you’re ready to do the same