Fatherhood Fitness Collective

Weightlifting, Functional Training, Bodybuilding
Coach
Davison Crake

Features
0 sessions per week
Must use App app to view and log training
Program Training
$30
Get Dumbbell Only Parent Program
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Build Strength & Save 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
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Programming 7 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
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Full Body Day 1

A

DB Deadlift

5 x 5

B

Broad Jump

3 x 3

C

DB Hang Clean

4 x 2

D1

DB Farmer's Walk

4 x 50

D2

DB Plank Pull Through

4 x 10

Monday
Week 1 Day 2

A

DB Front Squat

5 x 5

B

Step-Ups

3 x 10

C

Single Leg RDL

3 x 10

D

DB Good Morning

3 x 10

Tuesday
Week 1 Day 3

A1

Bent Over DB Row

5 x 10

A2

Push-Up

5 x 5

B

DB Fly

4 x 12

C

Bent Over DB Row

4 x 6

D

Standing DB Upright Row

3 x 10

Wednesday
Week 1 Day 4

A

Standing DB Press

3 x 5

B

DB Push Press

3, 2, 2, 1, 1

C1

Weighted Plank Hold

3 x 0:30

C2

Leg Raise

3 x 10

D

DB Bicep Curls

4 x 8

E

DB Tricep Extension

3 x 12

Thursday
Week 1 Day 5

A

DB Lunges

10, 8, 6, 4, 4

B

Single Leg Hip Thrust

3 x 15

C

Cossack Squat

3 x 8

D

DB Swing

4 x 25

Friday
Week 1 Day 6

A1

DB Floor Press

3 x 10

A2

Seated DB Tricep Extension

3 x 10

B

Alternating DB Press

3 x 10

C1

DB Front Raise

3 x 10

C2

Standing Bent Over Two Arm DB Tricep Extension

3 x 10

D1

Hollow Rock

4 x 20

D2

Side Plank

4 x 0:30

Saturday
REST DAY
Coach
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coach-avatar Davison Crake

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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.

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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 with just some dumbbells.
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.
Do I need a full gym to do this program?
No. The program is designed to work with just dumbbells. Adjustable dumbbells or a couple of random pairs can get the job done. Having a bench, or box, or some bands are a recommended.

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Dumbbell Only Parent Program
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