Dad(with-a)BOD
The Strong Parent Collective
General Fitness, Bodybuilding, Functional TrainingDad(with-a)BOD is a 4-week strength program built for real parents (Dads AND Moms) who want to build muscle, move well, and feel strong again—without having to train like a college athlete or live in the gym. This isn’t about chasing abs or punishing your body. It’s about developing functional hypertrophy: muscle that not only looks good but actually supports your real life. Expect structured, joint-friendly workouts that improve strength, boost energy, and bring back that sense of physical capability you might’ve lost somewhere between sleepless nights and soccer practices.
Each week includes six programmed days—foundational strength, hypertrophy-focused lifts, and smart accessory work that helps you feel more athletic and less achy. You choose how many days fit into your schedule, and the program holds up whether you hit three sessions or all six. No fluff. No gimmicks. Just a straightforward, effective gym-based plan that meets you where you’re at and helps you build a body you’re proud to live in.
If you’re ready to redefine what “dadbod” (or "mombod") really means—this is where it starts.
A1
Prone T Hold
3 x 0:45
A2
Bird Dog
3 x 0:45
A3
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
B1
Band Pull-Apart
3 x 12
B2
TRX Biceps
3 x 10
B3
TRX Row
3 x 10
C1
Bent Over Row
15, 12, 12, 10
C2
Band Face Pull
4 x 15
D1
Strict Bodyweight Pull-Up
3 x 8
D2
DB Bicep Curls
3 x 15
E1
Rear Delt Flyes
3 x 10
E2
Hammer Curl
3 x 15
A1
Banded Clam Shell
3 x 12
A2
Swimmer
3 x 0:45
A3
Dead Bug
3 x 0:45
B1
Plank to Push-Up
3 x 0:30
B2
Side Lying External Rotation
3 x 12
B3
Band Tricep Push Down
3 x 12
C1
Kneeling Landmine Press
12, 12, 10, 10
C2
Weighted Plank
4 x 0:45
D1
One-Arm DB Bench Press
3 x 12
D2
Skull Crushers
3 x 12
E1
Push-Up
E2
Tricep Pushdown
3 x 15
A1
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
A2
Prone T Hold
3 x 0:45
A3
Bird Dog
3 x 0:45
B1
Glute Bridge
3 x 12
B2
Banded Clam Shell
3 x 10
B3
Air Squat
3 x 15
C1
Goblet Squat
4 x 15
C2
Squat Jump
4 x 15
D1
DB Reverse Lunge
3 x 10
D2
Theraband Side Walk
3 x 0:45
E1
American KB Swing
3 x 15
E2
Wall Sit
3 x 0:45
A1
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
A2
Prone T Hold
3 x 0:45
A3
Bird Dog
3 x 0:45
B1
Band Pull-Apart
3 x 12
B2
TRX Biceps
3 x 10
B3
TRX Row
3 x 10
C1
1-Arm KB Row
4 x 12
C2
TRX W Deltoid Fly
4 x 12
D1
Chin-Up
3 x 8
D2
EZ Bar Curl
3 x 15
E1
Inverted Row
3 x 12
E2
Standing DB Reverse Curl
3 x 15
A1
Banded Clam Shell
3 x 12
A2
Swimmer
3 x 0:45
A3
Dead Bug
3 x 0:45
B1
Plank to Push-Up
3 x 0:30
B2
Side Lying External Rotation
3 x 12
B3
Band Tricep Push Down
3 x 12
C1
Standing DB Press
4 x 10
C2
Physio ball Plank
4 x 0:45
D1
Incline DB Bench Press
3 x 12
D2
EZ Bar Skull Crusher
3 x 12
E1
Hand Release Push-Up
3 x 10
E2
Tricep Rope Pulldowns
3 x 15
A1
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
A2
Prone T Hold
3 x 0:45
A3
Bird Dog
3 x 0:45
B1
Glute Bridge
3 x 12
B2
Banded Clam Shell
3 x 10
B3
Alternating Bodyweight Lunge
3 x 10
C1
DB Rear Foot Elevated Split Squat
12, 12, 10, 10
C2
Isometric Lunge Hold
4 x 0:30
D1
Double KB Front Squat
3 x 10
D2
Monster Walks
3 x 0:45
E1
Single Leg RDL
3 x 12
E2
Lateral Bound
3 x 0:30
Sam Moses, MS, BS, CSCS, CFSC
Hi! I’m Sam Moses — a husband, dad, and strength/conditioning coach with degrees in Exercise Science and Kinesiology. I’ve spent over 14 years helping parents build strength that actually supports their lives and families. Through effective, functional training and proven coaching systems, I help busy moms and dads move better, feel stronger, and stay consistent without burning out.
