Gym Gainz Guide
Ben Barker Fitness
The Gym Gainz Guide is your no-nonsense blueprint for building muscle, shedding fat, and leveling up your performance—designed specifically for busy dads who want results without living in the gym. This is not a random collection of workouts. It’s a smart, daily training plan that blends strength, conditioning, and hypertrophy in the perfect balance to help you look, feel, and perform like the leader your family deserves.
Each workout is efficient, effective, and scalable—whether you're training in your garage or at a fully-equipped gym. With clear guidance, video demos for every movement, and workouts that actually respect your time, you’ll stop spinning your wheels and start stacking real results. Show up consistently. Follow the plan. Do the work—and you’ll win.
Prep
A
Lower Body Warm Up
Complete 1 Set of Each Exercise: 8 Knee Hugs 8 Quad Stretch 8 Single Leg RDL/ Leg 8 Cossack Squats 60 sec High Knee/ Butt Kick 10 Squats + Rotation 10 Single Leg Hip Bridge/ Leg
B1
Front Squat
5 x 5 @ 50, 60, 70, 75, 80 %
B2
Front Squats Modifications
1 x 1
C1
Barbell Deficit Lunge
3 x 6
C2
Single Leg DB RDL
3 x 8
Tester Workout
D
8 Sets: 20 Sec On / 10 Sec Off: 1: KB Goblet Squats 2: Sit-Ups 3: Russian KB Swings 4: Hanging Leg Raise or Knee Tuck *score = total reps
E1
MB Hamstring Curls
3 x 12
E2
Single Leg Standing Calve Raise
3 x 12
F1
Sissy Squat
3 x 15
F2
Pulse Squat
3 x 40
Recovery
G
Lower Body Cool Down
Complete 1 Set of Each Exercise: :30-60 sec Kneeling Hip Left :30-60 sec Kneeling Quad Left :30-60 sec Kneeling Spider-Man Lunge Left *then repeat the above sequence all on right side :30-60 sec Seated Hamstring :30-60 sec Brettzel Stretch/ ea
Prep
A
Upper Body Warm Up
Complete 1 Set of Each Exercise: 15 Jumping Jacks 15 Forward/ Backward Arm Jumping Jacks 20 Shoulder Twists 10 Forearm Stretch 5 Thoracic Twists/ side 10 Up Dog/ Down Dog 15 T Raises 10 Push-Up + Shoulder Tap
B
Bench Press
5 x 5 @ 50, 60, 70, 75, 80 lb
C1
DB Incline Flies
3 x 8
C2
DB Incline Bench Press
3 x 12
C3
DB Incline Chest Supported Rows
3 x 12
Tester Workout
D
12 minute AMRAP: 5 Chin-Ups or 10 Inverted Rows 10 DB Push-Ups 15 DB Push Press 20 V-Ups *Score = total rounds/ reps *record how many rounds you get as we will retest this in week 4
E1
DB Skull Crushers
3 x 12
E2
DB Upright Rows
3 x 12
E3
Alt Arm DB Curls
3 x 16
Recovery
F
Upper Body Cool Down
Complete 1 Set of Each Exercise: :30-60 sec Banded Shoulder Distraction/ ea :30-60 sec Pec Stretch/ ea :30-60 sec Lat Stretch :30-60 sec Triceps Stretch
Core
A
12 Minute EMOM 1: Runners 2: Superman Raises 3: Russian Twists 4: High Plank K2E
B
Sprint
8 x 40
Cardio Option 2
C
10-Minute EMOM: 1: Jump Rope 2: Burpees Notes: There are 2 cardio options, no need to do both!
Prep
A
Lower Body Warm Up
Complete 1 Set of Each Exercise: 8 Knee Hugs 8 Quad Stretch 8 Single Leg RDL/ Leg 8 Cossack Squats 60 sec High Knee/ Butt Kick 10 Squats + Rotation 10 Single Leg Hip Bridge/ Leg
B1
Back Squat
3 x 15
B2
DB Walking Lunges
3 x 20
C1
DB Bulgarian Split Squat
3 x 12
C2
B Stance DB RDL
3 x 8
D1
DB Suitcase Deadlifts
3 x 10
D2
DB Hamstring Curl
3 x 20
D3
Metronomes
3 x 20
Metcon
E
21-15-9: Squat Jumps Alt Arm KBS Sit-Ups Notes: Do 21 of each, 15 of each, 9 of each Not all out, just move with purpose
Recovery
F
Lower Body Cool Down
Complete 1 Set of Each Exercise: :30-60 sec Kneeling Hip Left :30-60 sec Kneeling Quad Left :30-60 sec Kneeling Spider-Man Lunge Left *then repeat the above sequence all on right side :30-60 sec Seated Hamstring :30-60 sec Brettzel Stretch/ ea
Prep
A
Upper Body Warm Up
Complete 1 Set of Each Exercise: 15 Jumping Jacks 15 Forward/ Backward Arm Jumping Jacks 20 Shoulder Twists 10 Forearm Stretch 5 Thoracic Twists/ side 10 Up Dog/ Down Dog 15 T Raises 10 Push-Up + Shoulder Tap
B1
DB Incline Bench Press
3 x 12
B2
DB Incline Reverse Flies
3 x 12
C1
3 Direction Lateral Raises
3 x 10
C2
Tempo Pull Ups
3 x 8
D1
Push Ups
3 x 60
D2
DB Bent Row
3 x 60
E1
DB Skull Crushers
3 x 12
E2
Cross Body Hammer Curls
3 x 16
F
Single Arm Farmer Carry
5 x 20
Recovery
G
Upper Body Cool Down
Complete 1 Set of Each Exercise: :30-60 sec Banded Shoulder Distraction/ ea :30-60 sec Pec Stretch/ ea :30-60 sec Lat Stretch :30-60 sec Triceps Stretch
A
PVC Passthroughs
1 x 20
B
PVC Kneeling Calve Smash
1 x 90
C
PVC Squat Hold
1 x 90
D
Hip Stretch Complex
2 x 30
Ben Barker
I hope to inspire you in two ways: 1: Be the strongest dad on your block 2: Live a life of purpose
Start crushing your goals with my Gym Gainz Guide today. Coach Barker and his team are in the gym waiting to get to work and spot you!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Gym Gainz Guide
Gym Gainz Guide
Gym Gainz Guide
