Dad's Bod
Strength & Conditioning, Mobility, Functional FitnessDad’s Bod 6 Week Start-Up is designed to rebuild your strength, confidence, and consistency—fast. With 4–5 structured workouts per week, you’ll burn fat, regain muscle, feel like yourself again, and get your movement back. This is the perfect reset for busy dads ready to get back on track. No guesswork, just a proven plan that works. Aimed to target foundational movement patterns and build strength and mobility to transition into your daily life and more advanced workout programs. Finish strong and roll straight into Rick’s Team for the next level.
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Incline Walk 5 min Shoulder Circles, 10 Forward, 10 Backward
B
DB Bench Press
3 x 10
C
Incline Bench Press
3 x 10
D
Seated DB Press
3 x 10
E
DB Lateral Raise
3 x 12
F
Tricep Pushdown
3 x 10
Ab Finisher
G
3 Rounds Dead Bugs 10 each side Plank 30-35s
Warm Up
A
Bike 5 min Bodyweight squats x15
B
Goblet Squat
3 x 10
C
Leg Press
3 x 12
D
Walking Lunges
3 x 12
E
Leg Extension
3 x 15
F
Calf Raise
3 x 15
Warm Up
A
Row Machine 5 Minutes
B
Lat Pulldown
3 x 10
C
Seated Cable Row
3 x 10
D
DB Row
3 x 10
E
Cable Facepull
3 x 12
F
Incline DB Curl
3 x 10
G
Rowing
1 x 2000
Warm Up
A
Glute bridges x15 Hamstring stretch 2 min
B
Romanian Deadlift
3 x 10
C
Hip Thrust
3 x 10
D
Prone Machine Hamstring Curl
3 x 12
E
Step-Ups
3 x 10
F
Standing DB Calf Raise
3 x 15
A
DB Thruster
5 x 10
B
Push-Up
5 x 12
C
American KB Swing
5 x 15
D
TRX Row
5 x 12
E
Walking Lunges
5 x 10
