Welcome to Operation Dad Bod.
This program is intended for people who don’t have a lot of time, but want to get into peak physical shape. The program requires 4 days of training and less than 5 hours total in the gym.
I built this program because after my son was born, I’ve had less time to work out. So I’m taking you on the journey with me as I’m training less while still staying in peak physical condition.
This is a 4-day training split:
💪 Upper body 2x a week
🦵 Lower body 2x a week
🏃High Intensity Interval Training (HIIT) after upper body, which will yield the most results in the shortest amount of time
You can do these on whatever days fit into your schedule. This program is available on my app as well.
Here’s my program for today’s upper body session in my in-home gym:
– Neutral Pulldown 2×10 reps
– Chest Supported Row 2×10
– Cable Lateral Raise w/ Cuff 3×15
– Incline Bicep Curls 2×10
– Slight Incline Elbows Tucked Dumbbell Press 2×10
– Dumbbell Bench Press 2×10
– Tricep Pushdown with Rope 2×15
For High Intensity Interval Training, I went back and forth between a SkiErg and an AirDyne for 20 minutes, doing 1-minute intervals of 30 seconds on, 30 seconds off.
Ready to get the fastest results in the shortest amount of time? Watch the full workout session on my YouTube channel.
