Dad Bods to Gym Bods

Brinkrs Fitness

General Fitness
Coach
Jake Hanebrink
  • What's up!!!

If your looking to get that summer body that you have wanted your in the right spot. This program is designed to show you the ropes of what it takes to transform your body. This program will challenge you in the gym which will elevate your life outside of it. Being confident is what we are looking for and the results will show for them self. This is a beginner program that will get you used to training. You will want to increase your weight each week while your reps stay similar. You will find that your getting stronger without knowing it! Let me help you chase your goals!!

LETS GO!!! must use trainheroic app

benefit-image-0
Balance
Find your balance, balance is the most important thing when you're aging. This program has a lot of unilateral movements to keep your core tight, and strong.
benefit-image-1
Leaning from someone who has been there
I have been at the point where I had no clue what to do in the gym, and I relied on internet to learn. Here you will find all the things you need to get better. This app will show you videos of me performing EVERY single lift your doing. If I didn't believe it I wouldn't be doing in myself. I am here to HELP YOU!
benefit-image-2
One on One Connection with me
I will be there along the way with any questions that you have. Asking questions is the only way to expand your knowledge.
Features
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell//Dumbbells//kettlebells//resistance bands//medicine ball
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Dad Bods to Gym Bods chest/tricep day 1

Prep

A

Brinkrs Dad Bod Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B

Brinkrs DB Bench Press

10, 8, 8, 8

C

Brinkrs incline DB Bench Press

10, 10, 8, 8

D

brinkrs Skull Crushers

3 x 12

E

Brinkrs Push-Up

3 x MAX

F

Brinkrs Tricep Kick Back

4 x 12

G1

Brinkrs Russian Twist

3 x 0:45

G2

Brinkrs Shoulder Tap

3 x 20

Monday
Dad bods to Gym Bods back/bicep day 1

Prep

A

Brinkrs Dad Bod Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B

Brinkrs Pull-Up

3 x MAX

C

Brinkrs 1-Arm DB Row

4 x 8

D

Brinkrs Close Grip Lat Pull Down

12, 12, 10, 10

E

Brinkrs DB Bicep Curls

4 x 15

F

Brinkrs Barbell Row

3 x 12

G

Brinkrs Barbell Bicep Curl

3 x 15

H1

Brinkrs Hanging Leg Raise

2 x 15

H2

Brinkrs Plank

2 x 10

Tuesday
Dad bods to Gym Bods, legs day 1

Prep

A

Brinkrs Dad Bod Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B

Brinkrs Hex Bar Deadlift

10, 8, 8, 8

C

Brinkrs DB Reverse Lunge

3 x 10

D1

Brinkrs Leg Extension

3 x 10

D2

Brinkrs Partner Nordic Hamstring Curl

3 x 10

E

Brinkrs landmine rdl

3 x 8

F

Brinkrs squat Jumps

Wednesday
Active Recovery

A

Active Recovery

For Completion

B

Brinkrs stairs

1 x 30:00

Thursday
Dad Bods to Gym Bods Fullbody day 1

Prep

A

Brinkrs Dad Bod Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B1

Brinkrs single Arm DB Bench

4 x 8

B2

Brinkrs Landmine Press

4 x 12

C1

brinkrs single arm landmine press

10, 8, 8

C2

Brinkrs DB Shoulder Press

10, 10, 8

D1

Brinkrs DB Bicep Curls

3 x 12

D2

Brinkrs Rope Tricep Pushdown

3 x 12

E1

Brinkrs close grip kneeling Lat Pulldown

12, 10, 10, 8

E2

Brinkrs squat Jumps

4 x 12

F1

Brinkrs v-ups

3 x 0:30

F2

Brinkrs Side Plank

3 x 0:45

Friday
Active Recovery

A

Active Recovery

For Completion

Saturday
Active Recovery

A

Active Recovery

For Completion

Coach
coach-avatar Jake Hanebrink

My name is Jake Hanebrink, I am a college hockey player who is studying for my CSCS. Fitness has changed my life and now it's my turn to help you change yours.

Dad Bods to Gym Bods