60 Minute DadStrong
John M Indiveri
Weightlifting, Strength & ConditioningIf you've been working out regularly but feel like your training has gone on autopilot, DadStrength is your reset button. This isn't a beginner "get moving" plan; it’s an intermediate-level, progressive strength program engineered for experienced dads ready to push their limits.
The Setup: Time Commitment: ~60 minutes per workout Target Audience: Intermediate lifters (40+) with gym experience Goal: Build athletic strength, improve conditioning/flexibility, and break training boredom
No fluff, no endless cardio, no wasted movements. Just structured, heavy, practical training designed to keep you strong for the gym and capable for real life.
A
90/90 Hip Stretch
2 x 30
B
Childs Pose
1 x 1:00
C
Calf Raise
2 x 6
D
Static Hamstring to Quad Stretch
2 x 4
E
Pause Back Squat
4 x 8
F
Heels Elevated Goblet Squat
4 x 10
G
Bulgarian Split Squat
3 x 8
H
Good Morning
4 x 8
I
Romanian Deadlift (RDL)
4 x 10
J
Hollow Rock
2 x 12
K
Kneeling Landmine Rotations
3 x 10
A
Stationary Bike
1 x 5:00
B
Band Face Pull
1 x 12
C
Cat Cow
1 x 30
D
Banded Kneeling T-Spin Rotations
2 x 5
E
Seated DB Curl
4 x 10
F
Close Grip Barbell Bicep Curl
4 x 10
G
Reverse Grip Barbell Curl
4 x 10
H
Bodyweight Tricep Press
4 x 10
I
DB Roll Back
4 x 10
J
DB Overhead Tricep Extension
4 x 10
K
Pull-Up
3 x 6
L
T-Bar Row
4 x 10
M
Bent Over Rear Delt Fly
4 x 10
N
Heel Taps
3 x 10
A
Stationary Bike
1 x 5:00
B
Push-Up
1 x 12
C
Banded Kneeling T-Spin Rotations
2 x 5
D
Barbell Bench Press
4 x 6
E
Barbell Incline Bench Press
4 x 6
F
Coffin Press
4 x 6
G
Laying 3 Way Shoulder raise
3 x 6
H
Shoulder Press
4 x 6
I
Shoulder Flys
4 x 6
J
Kneeling Landmine Rotations
3 x 10
K
Scissor Crossovers
3 x 10
A
Stationary Bike
1 x 10:00
B
Banded Posterior Hip Mobilization
C
Romanian Deadlift (RDL)
3 x 6
D
DB Sumo Jump Squats
3 x 8
E
Pull-Up
3 x 6
F
Reverse Grip Bent Over Row
4 x 10
G
Cross Body Hammer Curl
4 x 10
H
DB Roll Back
4 x 10
I
Barbell Bench Press
4 x 6
J
Barbell Incline Bench Press
4 x 6
K
Shoulder Press
3 x 10
L
Laying 3 Way Shoulder raise
3 x 8
M
Leg Lowering
3 x 8
John Indiveri
Ex-firefighter, ex-corporate recruiter, and full-time Girl Dad. I build practical, no-BS strength programs for dads 40+ who need maximum results in minimum time; so you can stay strong, mobile, and active for the people who rely on you most.
