I’m taking you through an upper body training session from Week 9 of my 12-week transformation program.
The goal of Operation Dadbod is simple: build muscle, lose body fat, and improve health without spending hours in the gym.
This 4-day training split is designed for busy professionals who want to maximum results with minimal time investment.
In this video you’ll learn:
✅ How to prioritize lagging muscle groups
✅ The best bicep exercises for growth and arm development
✅ How to train your lats for a wider back and V-taper physique
✅ My favorite cable shoulder exercises for bigger delts
✅ Upper chest training techniques for improved aesthetics
✅ Tricep exercises to build stronger, fuller arms
✅ Why training to failure can be an effective hypertrophy tool
You’ll also get a behind-the-scenes look at how I structure training inside my coaching program, including:
• Custom calorie, protein, and fiber targets
• Personalized meal templates
• Custom training programs
• Step and cardio goals
• Bloodwork and preventative health recommendations
• Access to my coaching app with 1,000+ exercise videos
As I finish this fat loss phase, I’ll also discuss my plans to transition into a sports performance-focused training block featuring:
• Plyometrics
• Speed and power development
• VO2 Max training
• Athletic conditioning
If you’re a busy professional looking to get lean, build muscle, and improve your health without living in the gym, this series is for you.
👇 Interested in coaching?
Apply here: www.jacobzemer.com/apply-lp
