The Dad Bod Chronicles
Weightlifting, Strength & Conditioning, Functional Fitness, General FitnessThis 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
Features5 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
A
Zone 2
1 x 60:00
