Strongman Dad is for busy parents who want simple, efficient, and effective programming in the limited time they have to train with limited equipment or a commercial gym.
Version 1.0 is ideal if you’re returning to training after time away.
Version 2.0 builds on Version 1.0 by introducing exercise variations every four weeks while keeping the same simple structure.
Equipment Needed
- Barbell & Plates
- Rack
- Bench
Notes
If you have strongman implements you can use them in place of a barbell for certain lifts.
For example, instead of barbell strict press you can do log strict press.
If you have a second barbell or strongman implements you can superset exercises in order to quicken your training time.
Progression
Complete all prescribed reps with good technique.
Add 5-10lbs the next week.
Miss reps? Repeat the weight next week.
When you complete all reps and sets, increase the weight next workout.
Example:
3 x 5
Week 1 – 5,4
Week 2 – 5,5,3
Week 3 – 5,5,4
Week 4 – 5,5,5
Increase Weight.
Expected Workout Duration
40 Minutes
Recommendation
On rest days, perform 20-30 minutes of walking, biking, rowing, or another easy aerobic activity to improve recovery and conditioning.
(Walking with a stroller with your little one(s) counts!)
If you have and extra 5-10 minutes to add to training we recommend adding one of these labs:
Weekly Structure
- Day 1- Full Body
- Day 2-Rest/Cardio
- Day 3-Full Body
- Day 4-Rest/Cardio
- Day 5-Full Body
- Day 6-Rest/Cardio
- Day 7-Rest/Cardio
Sample Week
Day 1 (Full Body)
Back Squat 3 x 5
Bench Press 3 x 5
Row 4 x 6
Day 2
Rest/Cardio
Day 3(Full Body)
Front Squat 3 x 5
Push Press 3 x 5
Pull Ups 5 x 5
Day 4
Rest/Cardio
Day 5(Full Body)
Deadlift 3 x 3
Strict Press 3 x 5
Pendlay Row 4 x 6
Day 6
Rest/Cardio
Day 7
Rest/Cardio