New Dad Training
Wood Fitness
Functional Training, BodybuildingNEW DAD STRONG Short on sleep. Short on time. Still getting stronger. This is a high-return program that blends heavy compounds, smart accessories, and short conditioning so you build real strength and muscle without crushing recovery.
You’ll do:
Bench + squat progression (top sets + back-off work) Upper-body “armor” volume (back/shoulders/arms) Lower-body hypertrophy + 10–15 minute conditioning finishers “Bad sleep” adjustments built into every week
Outcome: stronger, thicker, better-conditioned—and consistent.
A
Bench Press
4 x 6 @ 7
B
Chest-Supported DB Row
4 x 8
C
Overhead Press
3 x 6
D
Lat Pulldown
3 x 12
Circuit
E
Dips 3×AMRAP (leave 1–2 reps) OR Push-up mechanical drop set: feet-elevated → standard → knees (1 round to near-failure)
F
Paloff Press
3 x 10
A
Back Squat
4 x 5
B
Romanian Deadlift
4 x 6
C
Split Squat
3 x 8
D
Stability Ball Hamstring Curl
3 x 10
E
Farmers carry
3 x 1:00
A
Incline DB Bench Press
4 x 8
B
Seated Cable Row
4 x 10
C
DB Lateral Raise
4 x 15
D
Rear Delt Flyes
3 x 20
E
EZ Bar Curl
3 x 12
F
Tricep Rope Pulldowns
3 x 12
A
Trap Bar Deadlift
4 x 5
B
Leg Press
3 x 12
C
Walking Lunges
3 x 12
D
Calf Raise
3 x 20
E
Walk
1 x 15:00
Nate Wood
I’m the coach behind Wood Fitness, and my focus is simple: build strength that actually shows up in real life. My programs blend heavy, progressive lifting with smart conditioning so you get stronger, add muscle, and stay durable without living in the gym. Expect clear structure, minimal fluff, and built-in flexibility for the weeks when life gets chaotic.
If you’re ready to get strong again without pretending you have unlimited time or perfect sleep, this is the plan. Hit “Buy,” start Day 1, and stack six weeks of wins.
Get New Dad Training