GOOD DUDES LOOK GOOD-Hypertrophy
Good Dudes Finish First
Functional Fitness, General Fitness, Tactical, Law Enforcement, Tactical / Military, Functional Training, First Responders8-Week Hypertrophy Program
GOOD DUDES LOOK GOOD is a no-excuses hypertrophy program built for everyday athletes who want to add lean muscle, improve physique, and still move like an athlete.
This is not bodybuilding fluff. It’s structured, progressive training grounded in real strength principles—designed to make you stronger, more confident, and visibly more jacked without living in the gym.
Each week follows the GDF1 framework:
G-Get strong on foundational lifts
D-Drive volume for muscle growth
F-Finish with smart accessories and conditioning
⚡️THE ONE⚡️-Mental toughness, discipline, and intent
Workouts are 60 minutes or less, scalable from beginner to advanced, and can be run 3 days per week (⚫️⚪️) with optional 4-day upgrades (🔴) for those who want more volume.
What to Expect:
-Progressive overload across 8 weeks
-Upper/Lower balance with aesthetic focus
-Simple, repeatable movement patterns
-Clear progressions/regressions
Who This Is For:
-Lifters who want to look strong because they are strong
-Busy athletes who need efficient, effective training
-Good Dudes who want their confidence to match their work ethic
You don‘t need perfect genetics. You need consistency, effort, and a plan that works.
Train with intent. Build muscle. GOOD DUDES LOOK GOOD.
A
Bench Press
3 x 5
B
Back Squat
12, 10, 8
C
Kneeling Landmine Press
12, 10, 8
D1
Incline DB Bench Press
12, 10, 8
D2
DB Bulgarian Split Squat
12, 10, 8
E1
Standing DB Calf Raise
2 x 15
E2
Skull Crushers
2 x 15
F
Sled Push
1 x 8:00
A
Power Clean
3 x 5
B
Weighted Strict Pullup
12, 10, 8
C
Pendlay Row
12, 10, 8
D1
DB Pullover
2 x 15
D2
Rear Delt Flyes
2 x 15
E1
Barbell Bicep Curl
2 x 15
E2
Seated Incline DB Curls
2 x 15
F
Cardio
1 x 10:00
A
Deadlift
3 x 5
B
RDL
12, 10, 8
C1
Clapping Push-Up
3 x 10
C2
Bumper Push-Up
3 x 10
C3
Push-Up
3 x 10
D1
DB Lunges
12, 10, 8
D2
DB Lateral Raise
12, 10, 8
E1
Paloff Press
2 x 15
E2
Suitcase Carry
2 x 60
E3
Med Ball Slam
2 x 10
A1
Barbell Bicep Curl
3 x 12
A2
DB Overhead Tricep Extension
3 x 12
A3
Hammer Curl
3 x 12
A4
Skull Crushers
3 x 12
B1
DB Lateral Raise
2 x 15
B2
Plate Front Raise
2 x 15
B3
Rear Delt Flyes
2 x 15
C1
Farmers carry
2 x 45
C2
Med Ball Slam
2 x 15
C3
Suitcase Carry
2 x 45
D1
Push-Up
2 x 25
D2
DB Thruster
2 x 12
E
Burpee
2 x 10
A
Agile 8
B
Cardio
1 x 20:00
KEVIN SEAVER | GOOD DUDE
Everyday Athlete | Bachelor’s Degree-Exercise Science | ACSM-Certified Personal Trainer | Firefighter | Army & Navy Strength Coach | Former Collegiate Athlete | Founder of GDF1
You don’t need hype. You need consistency and a plan that works. Train with intent. Build muscle.
Get GOOD DUDES LOOK GOOD-Hypertrophy
