JackedDad 40+ (HyperTrophy)
FightAgainstDadBod
Craft a Physique You'll Be Proud Of: JackedDad 40+ (HyperTrophy)
Dads over 40, get strong, feel great, and build muscle with JackedDad 40+. This program understands the challenges of being a dad over 40. We offer safe, effective workouts tailored to your needs – no matter how busy you are. Achieve results you deserve with customizable workouts and rockstar guidance from Coach B.
JackedDad 40+ is more than just workouts – it's a journey to becoming a stronger, healthier you! Join our supportive FightAgainstDadBod community and start your transformation today!
BONUS: Get access to ALL FightAgainstDadBod programs (current and future) for one subscription price!
KeepBeingAwesome,
Coach B
Prep
A
Warm Up - GJ Lower
Warm Up: 5-10 minutes of light cardio to get the blood pumping and muscles prepped. Choose your favorite from backwards walking, sled pulls or pushes, jogging, biking, rowing, stairmaster, jump rope, or jumping jacks… etc. 3 Rounds: 5 x Goblet Curtsy Squat (R/L) 5 x Alt Groiners (R/L) 5 x Lateral Box Step Up (R/L) 10 x Lateral Leg Swing (R/L)
B
ATG Split Squat
4 x 8
C
Alternating Dumbbell Incline Bench - Top Down
3 x 8
D
Seated Leg Curl - BPCF
3 x 12
E
Wide Grip Lat Pull Down - BPCF
3 x 12
F
Supinated DB Curl - BPCF
3 x 15
G
Weighted Hanging Knee Tucks - BPCF
3 x 15
Prep
A
Warm Up - GJ Upper
Warm Up: 5-10 minutes of light cardio to get the blood pumping and muscles prepped. Choose your favorite from backwards walking, sled pulls or pushes, jogging, biking, rowing, stairmaster, jump rope, or jumping jacks… etc. 3 Rounds: 5 x Yoga Push Up 5 x Thoracic Extension Rotations (R/L) 10 ft x Crab Walk (Forward/Backward) :30 second dead hang 5 x Scap retractions
B
Reverse Grip Bench Press - BPCF
5 x 5
C
Standing Incline Cable Fly - BPCF
3 x 15
D
Snatch Grip RDL - BPCF
3 x 12
E
Incline Bench Dumbbell Prone Row -BPCF
3 x 12
F
Seated Arnold Press - BPCF
3 x 12
G
Straight Bar Tricep Push Downs - BPCF
3 x 12
H
DB Shrug - BPCF
3 x 15
Prep
A
Warm Up - GJ Upper
Warm Up: 5-10 minutes of light cardio to get the blood pumping and muscles prepped. Choose your favorite from backwards walking, sled pulls or pushes, jogging, biking, rowing, stairmaster, jump rope, or jumping jacks… etc. 3 Rounds: 5 x Yoga Push Up 5 x Thoracic Extension Rotations (R/L) 10 ft x Crab Walk (Forward/Backward) :30 second dead hang 5 x Scap retractions
B
Reverse Grip Pulldown - BPCF
5 x 5
C
Incline Y Raises
3 x 12
D
Back Rack Reverse Lunge - BPCF
3 x 8
E
Dumbbell Upright Row - BPCF
3 x 12
F
DB Hammer Curl - BPCF
3 x 12
G
Standing Barbell Calf Raise - BPCF
3 x 12
Prep
A
Warm Up - GJ Lower
Warm Up: 5-10 minutes of light cardio to get the blood pumping and muscles prepped. Choose your favorite from backwards walking, sled pulls or pushes, jogging, biking, rowing, stairmaster, jump rope, or jumping jacks… etc. 3 Rounds: 5 x Goblet Curtsy Squat (R/L) 5 x Alt Groiners (R/L) 5 x Lateral Box Step Up (R/L) 10 x Lateral Leg Swing (R/L)
B
Single Leg Deadlift Barbell
4 x 8
C
Barbell Glute Bridge - BPCF
3 x 12
D
Cyclist Goblet Squat - BPCF
3 x 20
E
Dumbbell Pull Over - BPCF
3 x 15
F
Assisted Dip Machine - BPCF
3 x 12
G
DB Lateral Raise - BPCF
1 x MAX @ 5:00
H
Face Pull - BPCF
3 x 20
I
Double DB Skull Crushers - BPCF
3 x 12
Prep
A
Warm Up - GJ Lower
Warm Up: 5-10 minutes of light cardio to get the blood pumping and muscles prepped. Choose your favorite from backwards walking, sled pulls or pushes, jogging, biking, rowing, stairmaster, jump rope, or jumping jacks… etc. 3 Rounds: 5 x Goblet Curtsy Squat (R/L) 5 x Alt Groiners (R/L) 5 x Lateral Box Step Up (R/L) 10 x Lateral Leg Swing (R/L)
B
Half Kneeling Landmine Press w/lean - BPCF
4 x 8
C
American Kettlebell Swing - BPCF
3 x 15
D
Barbell Row (Pronated Grip) - BPCF
3 x 8
E
Seated Incline DB Curls
3 x 12
F
Push-Up
1 x 5:00 @ MAX
G
TRX Cossack Squat - BPCF
3 x 10
H
Standing Barbell Calf Raise - BPCF
4 x 12
I
Dumbbell Russian Twist - BPCF
3 x 12
Coach B
Will holds a CrossFit Level 3 certification as well as personal training certification through United Trainers Association.
When you join a team you’re getting more than programming, you’re joining an online community.
JackedDad 40+ (HyperTrophy)
JackedDad 40+ (HyperTrophy)
JackedDad 40+ (HyperTrophy)
