New

The Parent Program

Fatherhood Fitness Collective

Weightlifting, Bodybuilding, Functional Training
Coach
Davison Crake

Build strength without sacrificing your time. Every workout in this program is designed to be done in 45 minutes or less, so you can train hard and still get back to the things that matter most. The program includes: 6 structured workouts each week, 1 rest day to recover. Proven compound lifts for real strength. Supersets to keep workouts efficient. Bodyweight training to build durable, functional muscle! Simple workouts. Efficient training. Real results.

$30
Get The Parent Program
benefit-image-0
Build strength without sacrificing time.
Every workout in this program is designed to be done in 45 minutes or less, so you can train hard & still get back to the things that matter most. Program includes 6 structured workouts each week, 1 rest day to recover. Proven compound lifts for real strength. Supersets to keep workouts efficient. Bodyweight training to build durable and functional muscle.
Features
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Pull Up Bar // Plates // Bench // Bands
Recommended
Cable or Pulley System // Box // Kettlebell // Medicine Ball or Plyo-Ball // Rings
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Full Body Day

A

Deadlift

5 x 5

B

Broad Jump

3 x 3

C

Hang Power Clean

4 x 2

D1

DB Farmer's Walk

4 x 50

D2

DB Plank Pull Through

4 x 10

Monday
Lower Body Day (Squat Focus)

A

Front Squat

5 x 5 @ 60, 65, 70, 70, 70 %

B

Step-Ups

3 x 10

C

Single Leg RDL

3 x 10

D1

KB swings

3 x 15

D2

Med Ball Slam

3 x 5

Tuesday
Upper Day (Focus Chest/Shoulders)

A1

Pull-Up

5 x 10

A2

Push-Up

5 x 5

B1

Incline DB Bench Press

12, 10, 8, 6

B2

Incline DB Fly

4 x 12

C

Chest-Supported DB Row

4 x 8

D1

Band Face Pull

3 x 10

D2

Banded Lat Pull Down

3 x 10

Wednesday
Full Body (Arms & Abs)

A

Strict Press

3 x 5

B

Push Jerk

3, 2, 2, 1, 1

C

Weighted Plank Hold

3 x 0:30

D

Hanging Knee Raise

3 x 10

E

DB Bicep Curls

4 x 8

F

DB Tricep Extension

3 x 12

Thursday
Lower Day (Single Leg Focus)

A

Barbell Lunge

10, 8, 6, 4, 4

B

Single Leg Hip Thrust

3 x 15

C

Cossack Squat

3 x 8

D

KB swings

4 x 25

Friday
Upper Day (Bench Focus)

A1

Bench Press

3 x 10

A2

Bench Dips

3 x 10

B

Alternating KB Press

3 x 10

C1

Cable Facepull

3 x 10

C2

Tricep Pushdown

3 x 10

D1

Hollow Rock

4 x 20

D2

Side Plank

4 x 0:30

Saturday
REST DAY
Coach
More from Fatherhood Fitness Collective
coach-avatar Davison Crake

Founder. Coach. Father.

closer-image-1
closer-image-2
Commit Now!

You don’t need hours in the gym to get stronger. You just need a plan, 45 minutes, and the discipline to show up. Train hard. Log the session. Get back to what matters most.

Get The Parent Program
closer-image-3
FAQs
Who is this program for?
This program is designed for busy people who want effective strength training without spending hours in the gym. It’s great for parents, garage gym owners, and anyone looking for a straightforward lifting program built around 45-minute workouts.
Do I need a full gym to do this program?
No. The program is designed to work with basic strength equipment commonly found in garage gyms. A full list of recommended equipment is provided before you begin.
How long are the workouts?
Each workout is designed to take around 45 minutes, including warm-up and main lifts. The goal is efficient training so you can stay consistent even with a busy schedule.
What kind of results can I expect?
With consistency, you can expect to build strength, improve muscle endurance, and develop better overall conditioning while maintaining a manageable workout schedule.
What if I miss a workout?
Life happens. Simply pick back up where you left off and continue the program. The goal is long-term consistency, not perfection.
Can I do this program in a commercial gym?
Absolutely. While it’s built with garage gyms in mind, the workouts can easily be done in a traditional gym setting as well.
Do I need TrainHeroic "PRO"?
No. The basic version of Train Heroic will give you full access to my program. PRO is separate upgrades to the app.

More from Fatherhood Fitness Collective

programs
The Parent Program
Join Today!