Dad in progress

Embark on a transformative 5-week journey with the "Dad in Progress" program, designed for busy fathers looking to reclaim their fitness. This 4-day-a-week regimen combines strength training and cardio, featuring dynamic exercises like Trap Bar Deadlifts, Box Jumps, and Ring Push-Ups to build muscle and boost endurance. With a focus on functional movements and progressive overload, you’ll not only enhance your strength but also improve your overall athleticism. Get ready to take charge of your health and set a powerful example for your family!

The split is 1 day on 1 day off, perfect for parent life.

I took everything I liked from different programs and combined it for my goals, enjoy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Cardio

Trap Bar Deadlift

Vertical Jump

AD Press

Ring Push Up

Incline Curl (Dumbbell)

Neck Extension

Plate Pinch

Punching Bag

Box Jump

High Bar Squat (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Fat Bar Reverse Curl

Towel Hammer Curl

Explosive Push Ups

Bench Press (Close Grip)

Pull-Up (Neutral Grip, Bodyweight)

Lateral Raise (Dumbbell)

Farmer's Walk (Weighted)

French Press

Neck Flexion

Hanging Leg Raise

Pull-Up (Bodyweight)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Decline Sit Up (Bodyweight)

Russian Twist

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