15 Best Fit Dad Tips to Level Up + Full Week of Workouts

Dads, are you ready to level up your fitness and excel as a father? Buckle up, because I've got 15 powerhouse tips that I've collected from fit dads on my podcast, which will not only help you get jacked but also allow you to level up as a dad.

From practical strategies to mindset shifts, we're diving deep into what it takes to crush your goals and be the best dad possible.

*read to the end for an example week of workouts

1: Embrace Big Dad Energy: Inspired by the legendary Nate Norman @_natenorman, it's all about showing up with zest and enthusiasm, even after a long day. Your kids need your energy and presence, so kick open that door with a smile and high-fives all around.

When Nate arrives home from work, he texts his wife to turn on the Bluetooth speaker and then blasts ACDC as he busts through the door to greet his kids. Let the wrestling commence.

2: Start with Simple Acts of Service: Follow Adrian Del Monte's @menofbedrock lead and make a habit of tackling household chores first thing in the morning. Emptying the dishwasher or making the bed might seem small, but it's these consistent acts of kindness that make a big difference in your spouse's day.

Pick a task that your wife would typically do, and take it on for her.

3: Involve Your Kids in Fitness: Tip number three is from the man, the myth, the legend... me. No more excuses about not having time to work out. Get creative and include your kids in your workouts. Whether it's a mini workout session or outdoor adventures like hiking, make fitness a family affair.

Pro Tip: get some exercise equipment for the house and teach them that working out is just part of the daily schedule. Getting strong is fun.

My Go to Garage Gym Equipment is from Major Fitness

4: Efficiency is Key: Learn from Kyler Harris @coachkylerharris how to maximize your workout time with EMOM (Every Minute on the Minute) routines. With just 20 minutes and five killer exercises, you can increase fitness and build strength like never before.

The Workout...

20 Minute EMOM:

1: Walking Lunges

2: Push Press

3: Squat Clean

4: Pull-Ups

5: Shuttle Run or Assault runner

*Set a timer for 20 minutes. Do each exercise for 60 seconds, immediately switching to the next with no rest, aiming for quality.

*4 rotations through the 5 exercises

5: Master Your Nutrition: Take control of what you eat, just like Joshua Payne Harris @joshuapayneharris advises. Your genetics don't dictate your health—your food choices do. Focus on whole, nutrient-rich foods to fuel your body and crush your fitness goals.

No one ever became overweight from a diet focused on lean meats, fruits, and vegetables.

Don't miss my article from last week: Top 20 Protein Shakes.

6: Try Push-Up Drop Sets: Art from @fitfrhome introduces us to the power of drop sets. Push yourself to the limit with regular push-ups and drop to your knees for modified reps when you reach failure. It's a game-changer for building strength and endurance.

Drop sets can also be done with weights. For example, if you fail at 10 reps with 35 lb dumbbells, drop down to 25s and continue the set.

7: Strive for Peak Fitness: As Alex VanHouten @justbetterdaily reminds us, aim for a level of fitness that allows you to conquer any challenge life throws your way. Whether it's hiking a mountain or running a marathon, be ready to tackle it head-on.

Maintain a level of fitness that allows you to swim, run, bike, hike, lift, throw, sprint, etc at a moment's notice.

Ready to level up? Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate).

8: Take Action on Your Dreams: Follow Dezi Abeyta's @deziabeyta example and stop making excuses. If there's something you've been putting off, whether it's starting a podcast or pursuing a passion project, take the leap and go for it.

Messy action is better than no action at all. Move forward even if it is not perfect, then improve as you go.

9: If it Doesn't Make You a Better Husband, Father, or Human, Don't Do it: Jim Ski @jimbroski completed the Murph Workout 365 days in a row and now running ultramarathons. I asked him how he made time as a husband, father, and professional. He told me he doesn't do things that are a waste of time.

If something will not make him a better husband, father, or human, it's a "no for him dawg." Sometimes you have to make tough cuts.

10: Live by Your Values: As Robert Dycus @robdycus emphasizes, know your values and stick to them. Whether it's faith, family, or freedom, make decisions that align with what matters most to you.

Robert said that you must pick your values and then die on that hill.

Fun fact: Robert was my roommate in college and we once went an entire winter without turning the heat on.

11: Discover Your Passion: Jeff Shirrell @jeffshirrell encourages us to find fulfillment by using our talents and passions to serve others. Whether it's through a hobby or a side hustle, find ways to make a difference while doing what you love.

That magic happens when you find a way to make a living that provides for your family, allows you some freedom, and also serves others. Until you find that, serve well where you are currently.

12: Prioritize Full-Body Workouts: Learn from @zackstrength that less can be more when it comes to exercise. Focus on compound lifts and full-body workouts to maximize efficiency and results.

Think bent rows, press, squats, deadlifts, etc. Bent rows work back and biceps simultaneously. Push it on the lifts that matter most.

13: Stock Up on High-Protein Snacks: Jacob Howard's @jacobhoweird advice on snacking smartly is a game-changer. Keep protein-packed options on hand to curb cravings and fuel your body with the nutrients it needs.

Jacob makes some really fancy recipe's like protein donuts but you can't go wrong with classics like hard-boiled eggs, protein bars, tuna, greek yogurt, etc.

14: Control Your Reaction: Jacob brings a second tip: you can't control what happens to you, but you can control how you react. Choose positivity and resilience in the face of adversity, and watch as your mindset transforms.

15: Time to Man Up: This tip comes from my brother, Matt Barker @mattie_ice_417. My brother says there is power in just starting. Stop making excuses. Make small, healthy changes in your diet and fitness habits to get the snowball effect going.

Your wife and kids will notice the change and there is no greater motivation than leading your family well.

Don't miss my latest YouTube video to help me decide what challenge to take on this year. Watch here. I'm going to tackle a 405 lb front squat, 600 lb deadlift, or learn to dunk a basketball.

Without further ado, a full week of workouts (for more check out my new workout plan here):

Monday

Back Squat 5,5,5+ @72.5, 77.5, 82.5%

Romanian Deadlift 3x8

3 sets:

16 DB Walking Lunges

16 Russian KBS *perform as a superset

3 sets:

8-12 Paused Goblet Squats

12 DB Hamstring Curls

*perform as a superset

Tuesday

Bench Press 5,5,5+ @72.5, 77.5, 82.5%

Weighted Chin-Ups 3x8

3 sets:

8 DB Z Press

8 DB Staggered Row/ arm

*perform as a superset

3 sets:

12 Diamond Push-Ups

16 Alt Arm DB Snatch

*perform as a superset

3 sets:

12 Concentration Curls/ arm

12 DB Single Arm Overhead Trial Ext

*Go HEAVY on final set

*perform as a superset

Thursday

Deadlift 5,5,5+ @72.5, 77.5, 82.5%

3 sets:

8 Front Squats

8 Good Mornings

*perform as a superset

3 sets:

12 DB Step-Ups

8 Single Leg RDLS/ leg

*perform as a superset

3 sets:

12-16 Split Jumps

16-20 MB Hamstring Curls

*perform as a superset

Seated Calf Raise 3x8

*down slow, pause at bottom,

up, pause at top

Friday

Overhead Press 5,5,5+ @72.5, 77.5, 82.5%

Bent Row Supinated 3x8

3 sets:

8 DB Incline Bench

8 Tempo Pull-Ups

3 sets:

8 Close Grip Bench Press

8 DB Single Arm Rows/ arm

3 sets:

16 Cross Body Hammer Curls

12 Triceps Push-Downs

8 DB Lateral Raises

*take last set to failure