Team StrongDads
StrongDads with Adam Lloyd
Bodybuilding, Strength & Conditioning, Weightlifting, General FitnessSimple Size & Strength (S3) is a training programme designed specifically and only for busy, committed Dads - what we like to call, 'Dads Who Show Up'. The programme is designed to maximise improvements in strength and muscle size, whilst only requiring 4 gym sessions per week with each session **lasting no more than 45 minutes. **
As a team of Dads, we don't believe in programming for a Dad the same as a 25 year old bodybuilder. We know that 6 x 90 minute sessions per week is unrealistic. And not just unrealistic, but unfair on those waiting at home for you.
So, we built our programming to provide maximum results whilst requiring minimal time, utilising supersets of opposing muscle groups to keep the intensity high whilst ensuring the correct amount of weekly volume.
The sessions are quick and effective. But, because the time is short, the intensity is high, so expect to work hard during your short time in the gym.
Would you like more support outside of just this programme? Join our FREE community, Dads Who Show Up on Skool. We provide more training plans, recipe books, nutrition programmes, and weekly coaching calls.
To Your Best, Through Strength & Honour StrongDads
A1
Bird Dog
2 x 10
A2
Cobra Pose
2 x 0:20
A3
Side Plank Hold
2 x 0:10
B1
Hyperextension
2 x 12
B2
Dumbbell Lateral to Front Raise
2 x 10
C1
Heel Elevated Back Squat
2 x 10
C2
Behind the Neck Shoulder Press
2 x 10
D1
Heel Elevated Back Squat
2 x 10
D2
Behind the Neck Shoulder Press
2 x 10
E1
DB Bulgarian Split Squat
2 x 10
E2
Plate Front Raise
2 x 12
F1
Lying Leg Curl
2 x 12
F2
DB Lateral Raise
2 x 12
G
Tricep Pushdown
3 x 12
A1
Bird Dog
2 x 10
A2
Cobra Pose
2 x 0:30
A3
Push-Up
2 x 6
B
Barbell Deadlift
8, 6, 6
C1
Bench Press
2 x 10
C2
Weighted Pull Ups
2 x 8
D1
Pec Deck
2 x 10
D2
Close Grip, Underhand Lat Pulldown
2 x 8
E1
Incline Smith Machine Press
2 x 8
E2
Double DB Helms Row
2 x 8
F
EZ Bar Curl
3 x 12
A1
Cat Cow
A2
Cobra Pose
2 x 0:20
A3
Bird Dog
2 x 10
A4
Side Plank Hold
2 x 0:10
B
Overhead Plate Walking Lunge
2 x 20
C
Barbell Back Squat
3 x 6
D1
Leg Extension
D2
American KB Swing
E1
DB Shoulder Press
2 x 6
E2
DB Lateral Raise
2 x 12
F1
Smith Machine Calf Raise
3 x 15
F2
DB Seated Skullcrusher
3 x 12
A1
Incline DB Bench Press
2 x 10
A2
Barbell Row
2 x 8
B1
Chest Press
2 x 10
B2
1-Arm DB Row
2 x 8
C1
Wide Grip Pull Ups
C2
Dips
2 x 10
D1
DB Seated Skullcrusher
3 x 10
D2
DB Bicep Curls
3 x 20
Adam Lloyd
Adam Lloyd is a father of 2, former British Solider, keynote speaker, and CREA Global Award Winning mens fitness coach with over 16 years of experience and 400+ transformations. He is a dad and builds realistic and effective programmes for Dads. Adam is also the founder of StrongDads CIC and host of the 'Between the Noise' podcast.
This is THE programme for Dads who want to show up as capable, strong, energised, and confident men for the benefit of their families and communities.
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Johnno Wilson
Actor, Comedian, Father
Verified Athlete""I'm 40 years old and in the best shape of my life, and it is all down to Adam!""
James W
Gym Newbie Seeking Confidence
Verified Athlete""I keep ripping my shirts, and guys keep asking in the gym how I'm progressing so fast.""
Phil B
Engineer and Faher
Verified Athlete"The Structure and Progression has been Perfect. Thank you."
Adam Lloyd
StrongDads Head Coach
Verified Athlete""This is the EXACT programme I used to recover from major shoulder surgery and rebuild my size and strength.""
When you join a team you’re getting more than programming, you’re joining an online community.
Team StrongDads
Team StrongDads
Team StrongDads
