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Parent Program 2.0

Fatherhood Fitness Collective

Functional Fitness, Bodybuilding, Weightlifting
Coach
Davison Crake

Build strength without sacrificing your time. Every workout is designed to be completed in 45 minutes or less, so you can train hard, get stronger, and still have time for the things that matter most.

Inside the program:

5 structured strength workouts each week

2 recovery days built into the plan

Proven compound lifts to maximize strength

Time-saving supersets to keep workouts efficient

Bodyweight training to build durable, functional muscle

Simple workouts. Efficient training. Real results.

$35
Get Parent Program 2.0
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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 5 structured workouts each week, 2 rest day to recover. Proven compound lifts for real strength. Supersets to keep workouts efficient. Bodyweight training to build durable and functional muscle.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Pull Up Bars // Plates // Bench // Bands
Recommended
Cable or Pulley System // Box // Kettlebell // Medicine Ball or Plyo Ball // Rings
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1: Upper:Chest Focus

A

Plank

2 x 0:45

B

DB Bench Press

20, 12, 10, 10

C1

Incline DB Bench Press

3 x 6

C2

Incline DB Fly

3 x 10

D1

EZ Bar Skull Crusher

3 x 10

D2

DB Lateral Raise

3 x 10

E

Tricep Pushdown

3 x 9

Monday
Week 1 Day 2 Legs

A

Isometric Lunge Hold

2 x 0:30

B

Back Squat

4 x 3

C

Single Leg RDL

3 x 8

D

Seated Box Jump

3 x 3

E

Wall Sit

2 x 0:45

Tuesday
Week 1 Day 3 Upper: Back

A

Barbell Row

15, 12, 10, 8

B1

Barbell Upright Row

3 x 10

B2

Shoulder Press

3 x 10

C

Chest-Supported DB Row

3 x 8

D1

Cable Facepull

3 x 10

D2

Plate Front Raise

3 x 10

Wednesday
Week 1 Day 4

A

Good Morning

3 x 8

B

Hip Thrust

4 x 8

C

Bulgarian Split Squat

3 x 8

D1

Russian KB Swing

3 x 20

D2

Air Squat

3 x 20

Thursday
Week 1 Day 5

A1

Standing DB Press

12, 10, 8

A2

DB Push Press

6, 5, 4

B

Pull-Up

4 x 6

C1

Pull Downs

3 x 10

C2

Cable Crunch

3 x 10

D

Half-Kneeling KB Press

3 x 10

Coach
More from Fatherhood Fitness Collective
coach-avatar Davison Crake

Founder. Coach. Father

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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 Parent Program 2.0
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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.
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 happens 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. On the app you can move your workouts on your calendar to fit your schedule.
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.
How is Parent Program 2.0 different than The Parent Program?
Parent Program 2.0 its 5x week with 2 rest days for more flexibility. This program has a few less complex movements (no cleans or front squats). The workouts focus on each body group a little more specifically. You don't have to complete The Parent Program before this program.

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Parent Program 2.0
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