At FITNESS PROJECT, we understand that fitness isn’t just about six-packs—it’s about showing up strong, energized, and present in your everyday life. Whether you’re chasing your kids around the yard, lifting groceries without pulling a muscle, or just want to feel good in your own skin, your health matters.
That’s why we’ve designed a monthly plan that balances strength, cardio, and recovery—with specific exercises to help you build muscle, burn fat, and increase endurance without burning out.
Let’s go from Dad Bod to Fit Dad, one week at a time.
The Fit Dad Weekly Training Plan (With Specific Workouts)
Each week alternates focus—strength or cardio—with rest days to recover and spend time with family. Here’s your breakdown by day:
Week 1 – Strength Foundation (FP FIFTY Focus)
Goal: Build foundational strength, increase muscle tone, boost metabolism.
| Day | Workout | Details / Example Exercises |
|---|---|---|
| Monday | FP FIFTY – Total Body Circuit | Sled push, KB swings, TRX rows, sled rows, slam balls |
| Tuesday | Active Recovery / Walk | 30-min walk + foam rolling or light yoga |
| Wednesday | FP FIFTY – Lower Body Burn | Goblet squats, RDLs, box jumps, wall sits, calf raises |
| Thursday | Rest / Family Time | Optional: stretch with your kids |
| Friday | FP FIFTY – Upper Body Strength | Incline push-ups, dumbbell press, battle ropes, pull-ups, planks |
| Saturday | Core & Mobility | Plank holds, Russian twists, bird dogs, foam rolling |
| Sunday | Full Rest | Recharge with family time or gentle movement |
Week 2 – Cardio Burn (Cycle + Les Mills BODYPUMP™)
Goal: Boost heart health, increase endurance, shred fat.
| Day | Workout | Details / Example Exercises |
|---|---|---|
| Monday | BODYPUMP™ – Full Body Burn | Barbell squats, clean & press, lunges, chest press, deadlifts to music |
| Tuesday | Cycle Studio Ride – Intervals | 45-minute ride with hill climbs, sprints, recovery intervals |
| Wednesday | Optional Walk + Stretch | 20–30 mins brisk walking + hamstring stretch, foam roll |
| Thursday | Rest | Optional recovery boots or Theragun session |
| Friday | Cycle – Power Ride | High-intensity sprint and climb ride with upper-body burnout finish |
| Saturday | Outdoor Cardio or Family Activity | Basketball, soccer, hiking with the kids |
| Sunday | Rest | Optional: light yoga or guided meditation |
Week 3 – Strength Reload (Advanced FP FIFTY)
Goal: Push limits, improve lifting form, enhance power output.
| Day | Workout | Details / Example Exercises |
|---|---|---|
| Monday | FP FIFTY – Push Day | Incline bench press, push-ups, landmine press, overhead carries |
| Tuesday | Recovery Walk / Theragun Session | 25-min walk + mobility with Theragun or Smart Goggles |
| Wednesday | FP FIFTY – Pull Day | Barbell deadlifts, rows, bicep curls, reverse lunges |
| Thursday | Rest | Optional: sauna session or TheraFace mask |
| Friday | FP FIFTY – Full Body Power | Kettlebell snatches, wall balls, jump squats, rope slams |
| Saturday | Core Burnout + Stretch | Sit-ups, leg raises, mountain climbers, long hold planks |
| Sunday | Rest | Mental recharge + family time |
Week 4 – Endurance + Recovery Week (Cycle + BODYPUMP™)
Goal: Improve cardiovascular stamina while enhancing muscular endurance.
| Day | Workout | Details / Example Exercises |
|---|---|---|
| Monday | Cycle – Endurance Ride | 60-min steady ride with short climbs every 5 mins |
| Tuesday | BODYPUMP™ – Upper Body Focus | Barbell rows, chest press, triceps extensions, core series |
| Wednesday | Light Jog or Mobility Flow | 2-mile jog + dynamic stretch (hip openers, lunges) |
| Thursday | Rest / Therabody Lounger | Zero-gravity lounge + sound therapy session |
| Friday | Cycle Studio – Rhythm Ride | Ride to the beat with resistance intervals + shoulder pump finish |
| Saturday | Fun Movement w/ Family | Frisbee, park circuits, or mini obstacle course with kids |
| Sunday | Full Rest | Journal your wins, plan for the next month |
It’s Not About the Abs, It’s About the Why
You don’t need six-pack abs to be a fit dad. You just need consistency, a plan that works for your lifestyle, and a clear purpose behind every rep. Whether you’re doing it for your family or for yourself, we’re here to support you every step of the way.
Because strong dads make strong families—and strong futures.
Don’t Forget the Recovery
Need to speed up your bounce back? Visit our RECOVERY PROJECT for cutting-edge tools like Therabody Loungers, RecoveryAir boots, Red Light Therapy, Sauna, Plunge Patio and more to keep you feeling fresh and ready for what’s next.
In Conroe or Kingwood? Check out our Wellness Studio and enjoy our HydroMassage, CryoLounge, and Compression Boots.
Let’s Go, Fit Dad.
Ready to level up your fitness game? Visit your club to pick up your Dad Bod to Fit Dad Plan, or talk to a coach to personalize your routine.
Consistency. Community. Purpose.
Let’s make this your strongest year yet.
