Iron Dad
Apex Performance Lab
Functional Training, Strength & Conditioning, Bodybuilding, General Fitness, MobilityIron Dad Workout Program Build Muscle. Build Strength. Lead by Example.
The Iron Dad Workout Program is an 8-week training plan designed specifically for busy dads who want to reclaim their strength, pack on lean muscle, and become the role models their families deserve. Combining efficient, functional workouts with a focus on hypertrophy and power, this program helps you train smart, lift heavy, and show your kids what discipline and dedication look like. Whether you're in the garage gym or hitting the weights between school runs and soccer practice, this is your blueprint to becoming the strongest version of yourself — for you and for them.
A1
Jump Rope
3 x 1:00
A2
Goblet Squat
3 x 10
A3
Kneeling Hip Flexor Stretch
3 x 0:30
B1
Back Squat
12, 8, 8, 8
B2
Chin-Up
4 x 8
C1
DB Split Squat
3 x 6
C2
DB Side Bend
3 x 12
C3
Standing DB Calf Raise
3 x 1:00
A1
DB Lateral Raise
3 x 12
A2
Push-Up
3 x 12
A3
Lat Pulldown
3 x 12
B1
Incline DB Bench Press
4 x 8
B2
Cable Facepull
3 x 15
C1
DB Bench Press
3 x 10
C2
Chest-Supported DB Row
3 x 10
D1
Reverse Crunch
3 x 10
D2
Skull Crushers
3 x 12
E
Incline DB Curl
3 x 10
A
Agile 8
B
Cardio
1 x 15:00
A1
Leg Extension
3 x 15
A2
DB Shoulder Press
3 x 8
A3
Goblet Lateral Lunge
3 x 6
B1
RDL
4 x 8
B2
Pull-Up
4 x 8
C1
Back Extension
3 x 10
C2
Dip
3 x 8
C3
Standing Cable Wood Choppers
3 x 8
D
Standing DB Calf Raise
2 x 1:00
E
DB Wrist Curl
2 x 0:30
A
Agile 8
B
Cardio
1 x 15:00
Joshua Cyr
Coach Joshua Cyr is a certified strength and conditioning expert with 10+ years of experience training clients and pro athletes. As a new dad who recently lost 25 pounds, he brings real-life perspective and elite coaching together. Joshua helps busy dads build strength, reclaim energy, and lead their families by example — in and out of the gym.
