Mastro Training

Coach
Kosta Mastromihalis

STRONG DAD is a strength & conditioning program tailored to fit the schedule of being a busy Dad. 

With three strength & conditioning sessions programmed for you weekly PLUS one home recovery/cardio session, you will regain your strength, fitness & confidence with under four hours of commitment per week.

You will walk into the gym knowing exactly what to do & utilise time saving training strategies such as supersets, AMRAP'S (As many rounds as possible) & Circuits to get the most out of every second in the gym. 

If you're ready to ditch the Dadbod & feel yourself again, it's time to join the STRONG DAD team. 

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
You will need access to a commercial gym for this program.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper A 

A

Seated Cable External Rotation

B

Seated Row

C

Barbell Bench Press

9, 8, 7, 6

D

Pronated Seated Row (1)

9, 8, 7, 6

E1

Incline DB Bench Press

3 x 12

E2

Chest Supported Pronated DB Row

3 x 12

Circuit

F

10 Minute AMRAP (Complete as many rounds as possible in 10 minutes) 10 x DB Bicep Curls 10 x Tricep Pushdown 30 second plank.

Monday
Home Aerobic/Recover

Conditioning

A

30 Minute Recovery

30 Minute Recovery/Movement Session 20 minute brisk walk/jog - Can be intervals but make sure it's easy-moderate intensity overall. Straight into: Couch Stretch - 90s hold each side Banded Hamstring Stretch - 90s hold each side Banded Lat Stretch - 90s hold each side

Tuesday
Lower 

A

Bird Dog

B

Side Plank

2 x 0:30

C

Hex Bar Deadlift

9, 8, 7, 6

D

Leg Press

9, 8, 7, 6

E

Lying Leg Curl

3 x 12

F

Leg Extension

3 x 12

Thursday
Upper/Conditioning

A1

Seated Military Press (1)

9, 8, 7, 6

A2

Lat Pulldown

9, 8, 7, 6

Circuit

B

20 Minute AMRAP - Complete as many rounds as possible in 20 minutes. Gorilla Row x 20 reps (10 each arm) Alternating DB Press x 20 reps (10 each arm) 200m Run * Rest the least amount of time possible between exercises. As soon as you finish run, you go back to Gorilla Row. Record how many rounds you get through.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strong Dad
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Strong Dad
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Strong Dad
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