The Dad Bod Chronicles

Weightlifting, Strength & Conditioning, Functional Fitness, General Fitness
Coach
mickey kilmartin

This is an Every Minute On The Minute (EMOTM) program designed to maximize your results and minimize the amount of time you need to spend in the gym. The workouts hit hard and fast. You will get sweaty, strong, and well conditioned by completing this program.

-There are 5 workouts per week (2 lower, 2 upper, and 1 loaded carry workout)

-Each workout comes with a warmup, main session (40 minute EMOTM), and cool down

-You will need 60-75 minutes total to complete each workout start to finish

-The program runs for 4 weeks- 3 progressive overload weeks and 1 deload week to recover

-Because of the fast paced nature of this program, this program is recommended for intermediate to advanced athletes, but can be scaled for any level of athlete if desired

-If you have any questions, feel free to message me @thedadbodchronicles on Instagram any time

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This EMOTM program will require you to use multiple pieces of equipment during each session which include various combinations of the following:-barbells-dumbbells-kettlebells-bands-GHD/back extensions-sleds-sandbags-pull up bar-bench-dip bar-plyo box
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

Warmup: 3 rounds 1:00 cardio of choice 10 air squats 10 lunges 10 band good morning 5 box jumps rest as needed

B1

Back Squat

5 x 5

B2

RDL

5 x 10

B3

Suitcase walking lunge

5 x 10

B4

Russian KB Swing

5 x 15

B5

walking calf raise

5 x 12

B6

Back Extension

5 x 10

B7

Single arm front rack march

5 x 15

B8

Rest

5 x 1:00

Circuit

C

Cool down 5:00 bike easy pace 3 rounds :30 couch stretch/side :30 pigeon stretch/side

Monday
Week 1 Day 2

Circuit

A

Warmup 3 rounds 1:00 cardio of choice 3-5 pullups 10 pushups 10 lateral raises rest as needed

B1

Bench Press

5 x 10

B2

DB plank rows

5 x 16

B3

Feet Elevated Push-Up

5 x 15

B4

Weighted Pull Ups

5 x 5

B5

Hammer Curl to Press

5 x 10

B6

Band Face Pull

5 x 15

B7

Push-up plank KB north south

5 x 10

B8

Rest

1 x 1:00

Circuit

C

Cool down 3 rounds :20 bar hang :30 downward dog stretch

Tuesday
Week 1 Day 3

Circuit

A

Warmup 3 rounds 1:00 cardio 10 DB/KB deadlift 10 DB/KB push press 50ft light sled push 50ft light sled reverse pull

B1

Farmers carry

5 x 100

B2

Sled Push

5 x 100

B3

Front Rack Carry

5 x 100

B4

Reverse sled drag

5 x 100

B5

Sandbag bearhug carry

5 x 100

B6

Rest

1 x 1:00

Circuit

C

Cool down 5:00 bike 2 rounds 1:00 passive squat hold in bottom 1:00 calf stretch/side

Wednesday
Week 1 Day 4

Circuit

A

Warmup 3 rounds 1:00 cardio 10 cossack squat 10 KB RDL 3 seated box jump rest as needed

B1

Trap Bar Deadlift

5 x 5

B2

Depth Jump

5 x 3

B3

Heels elevated goblet squat

5 x 10

B4

GHR on GHD

5 x 5

B5

Bulgarian Split Squat

5 x 8

B6

Power Clean

5 x 3

B7

Reverse Hyper Extension

5 x 15

B8

Single arm farmer march

5 x 0:15

Circuit

C

Cool down 5:00 bike easy pace 3 rounds :30 couch stretch/side :30 pigeon stretch/side

Thursday
Week 1 Day 5

Circuit

A

Warmup 3 rounds 1:00 Cardio 5-10 dips on side of bench or box 10 curl to Arnold press with light DBs rest as needed

B1

Half kneeling single arm landmine press

5 x 8

B2

Weighted Chin Ups

5 x 5

B3

weighted strict dip

5 x 5

B4

single arm landmine row

5 x 8

B5

Kettlebell horn curl

5 x 10

B6

band reverse fly

5 x 15

B7

L-Sit

5 x 0:10

B8

Rest

1 x 1:00

Circuit

C

Cool down 3 rounds :20 bar hang :30 downward dog stretch

Friday
Week 1 Day 6 emotm program

A

Zone 2

1 x 60:00

4 Week EMOTM Program- Get In, Get Fit, Get Out