8-Week New Dad Program: Build Strength. Build Grit.

Becoming a dad changes everything, but it doesn’t mean your strength, health, and drive have to take a back seat. This program is built specifically for new fathers who want to stay strong, resilient, and energized while balancing the demands of family life.

Inside this 8-week plan, you’ll get:

• 3 Efficient Training Days per Week → designed for busy dads with limited time.
• Main Lifts (Squat & Bench) → progressive overload to build lasting strength.
• Smart Accessory Work → for balance, mobility, and injury prevention.
• MetCon Finishers → short, intense conditioning to keep you lean and durable.
• Clear Weekly Progression Notes → so you know exactly how to level up.
• Built-in Deload Week → recover, reset, and come back stronger.

This isn’t just a workout plan — it’s a blueprint for dad strength. The goal is simple:
👉 Get stronger for yourself.
👉 Stay resilient for your family.
👉 Build habits that last a lifetime.

Dad Strong. Family First. Built to Last.