Time-efficient training for busy dads who want to lose fat, build muscle faster, and get stronger—without living in the gym. Programs are structured around compound lifts, progressive overload, and the right weekly frequency so you grow, not guess.

What You Get

• Choose your split to match your week: Upper/Lower, Push-Pull-Legs, Total Body, or targeted phases like Maximum Hypertrophy, Power Hypertrophy, Strength & Power, plus focused cycles (Chest/Shoulders, Arms). Each plan is coach-built and progression-driven.

• Proven structure: exact sets, reps, rest, tempo, and weekly progression—no fluff, just the “meat & potatoes” lifts that move the needle.

• Smart exercise selection: compounds first to recruit more muscle fibers and strength across the whole body.

• Warm-ups & fundamentals baked in so you lift better and safer as you push intensity.

Why It Works (for dads)

• Right frequency = faster growth: most muscles get trained 2–3×/week across these splits, which accelerates hypertrophy and strength compared with once-a-week body-part days.

• Progressive overload without guesswork: simple week-to-week progression so you’re always nudging the bar (or the reps) forward.

• Flexible formats: Total-Body for brutal weeks; Upper/Lower or PPL when you’ve got an extra session; specialization blocks when you want to bring up chest/shoulders or arms.

Perfect For

Dads 30–49 who want visible muscle, higher numbers on the big lifts, and leaner look—with programs that plug into real work/family schedules (not 2-hour gym marathons).

How You’ll Use It

1. Pick the split that fits your week (Total-Body, Upper/Lower, PPL, or a focused block).

2. Follow the exact sets/reps/rest/tempo and tick off weekly progressions.

3. Watch strength climb, sleeves fill, and fat loss accelerate as your training finally compounds.