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Dad-Bod Reset · 30 days

For busy dads

Dad-Bod Reset · 30 days

Four short dumbbell sessions a week. 30 minutes each. Cut down, get strong, fit it in the garage.

Built for guys with a kid asleep upstairs and 30 minutes to spare. Adjustable dumbbells, full-body emphasis, mix of strength and conditioning so you actually shed the soft middle.

dad30 mindumbbellfat losshome

Sample week

The full template is what gets cloned into your account.

Mon

Push + Squat

4 lifts

  • Dumbbell Bench Press

    3×10

  • Goblet Squat

    3×12

  • Seated Dumbbell Shoulder Press

    3×10

  • Plank

    3×45s

Tue

Pull + Hinge

4 lifts

  • Dumbbell Row

    3×10 each

  • Romanian Deadlift

    3×10

  • Dumbbell Curl

    3×12

  • Mountain Climber

    3×30

Thu

Conditioning

4 lifts

  • Burpee

    4×12

  • Goblet Squat

    4×15

  • Dumbbell Row

    4×10 each

  • Plank

    3×60s

Sat

Total Body

4 lifts

  • Bulgarian Split Squat

    3×10 each

  • Incline Dumbbell Bench Press

    3×10

  • Single-Leg Romanian Deadlift

    3×10 each

  • Hammer Curl

    3×12