12 Week Workout Program for “Dad Bod Prevention”

Writing up workout routines/programs is something that I really enjoy doing so I figured I should make one for the guys that are in need of a program that they can follow so they can avoid the Dad Bod. I also wanted to take into account that many Dads have a lot of shit on their plate and sometimes feel that they don’t have enough time to actually get their butts in the gym or just don’t want to take the time to plan their whole workout on their own.

Therefore, the program is designed for just 3 days a week, and each full workout can be finished in 25-40 minutes depending on how hard and fast you want to push yourself. As for the movements, there are only 3 workouts a week so I want to make sure that there is some sort of full body movement incorporated into each day. There will usually be a strength portion, accessory/skill work, then a quick WOD to wrap things up and get you sweating. Each week with have a different set and rep range for the strength portion of each workout. If gaining strength and increasing the amount of weight you’d like to push around is your goal, then I’d suggest recording the weights to keep track of how you’re doing along the way so you can see any improvements or changes as you move from each cycle.

Finally, I’ll post all 3 workouts at the beginning of each week so that guys can take a look at them and plan accordingly for their upcoming work week. As for the days off, if you have the time I’d definitely encourage you to move or do something productive like stretching, core work, meditation, or just go play! Totally up to you though.

  • 3 Days a week
  • 25-35 minute workouts
  • Monday, Wednesday, and Friday (Or however you want to do it)


WOD Types

  • AMRAP’s
  • EMOM’s (Every Minute on the Minute)
  • Tabata
  • Rounds

WOD Exercises

  • KB Swings
  • Pull-Ups
  • Push-Ups
  • Burpees
  • Rowing
  • Double Unders
  • Box Jumps
  • DB Press
  • DB Thruster
  • DB Snatch
  • Lunges
  • Squats

Strength Lifts

Lower Body:

  • Goblet Squats
  • DB Front Squat
  • Leg Press
  • Reverse Lunges
  • Split Squats
  • Suitcase Deadlifts

Upper Body:

  • Bench Press
  • Barbell Row
  • One-Arm Row
  • Inverted Row
  • Scarecrows
  • Seated Row
  • DB Floor Press
  • Strict Press
  • DB Strict Press

Strength Lift Sets and Reps

Week 1: 4 x 6-8 Reps

Week 2: 4 x 10-12 Reps

Week 3: 5 x 5 Reps

Week 4: 7,7,7,10




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s