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Ultimate Fit Dad: Expert Insights for Busy Fathers (1 week of workouts)

There is a time to plan but at some point, we have to quit talking and just go for it. I tweeted this morning about imagining that it was January 2025 and you stuck with your goals.

If you start today and get consistent, you will have months of progress, rather than "starting fresh" like everyone else in the new year.

"Eyes closed, head first, can't lose." -Jake Peralta

*read to the end for a full week of workouts. Zero excuses not to get going.

All kidding aside, "just starting" applies to just about everything in life. Do you want to be a better spouse? Just start. Do you need to clean out your garage? Just start. Have you been planning on getting serious about your fitness but haven't stayed consistent? JUST START!

Check my "Achieving Your Goals" blog post as well if you're ready to start crushing it.

I think a lot of the time we get "paralysis by analysis." Listen... planning is great and needed. But a lot of million-dollar ideas are buried 6 feet under because someone planned and planned but never took action.

Don't be scared to fail. I truly believe a poor plan you act upon is better than an excellent one that just sits on the shelf doing nothing.

For example, in January, everyone plans to workout 6 days per week and follow a strict diet consistently. Honestly, that's a "great" plan. This usually lasts 6-8 weeks and then they quit. (Most people have already given up on their 2024 new year's resolutions)

Let's say someone else just decided to workout 2 days per week and just cut out soda. It's an okay plan but if they stick with it they will see better results than the person with the great plan not executing.

4 days per week is a beautiful plan, that gives you some wiggle room if you miss a day. My Gym Gainz Guide is technically a 5-day-per-week plan but the weight days (Mon, Tues, Thurs, Fri) are the main focus. A simple lower, upper, lower, upper plan is time tested and will yield epic results if you stick to it.

This is why I launched my website. I had been procrastinating because "it wasn't ready," "what if no one likes it?" "the market is too saturated." Blah, blah, blah. I just decided to execute. It's not perfect but I will get better as I go.

What have you been putting on the back burner? What is holding you back from accomplishing your goals?

I quit an awesome job at the end of 2021 to pursue my goal of creating a fitness empire and getting more time with my wife and children. (I wouldn't necessarily suggest quitting without a plan like I did lol.) I just decided what I wanted and went for it. I might fail but I am not going to look back when I'm 80 and think "what if?"

Take action. Be kind. Get fit. And don't forget there is probably some laundry in the drier that you need to fold.

"Just starting" is the key to overcoming analysis paralysis and achieving your goals. Don't let fear hold you back from taking action.

Remember, a poor plan that you act upon is better than an excellent plan that you never execute. Take that first step, and keep moving forward. Whether you're pursuing a fitness empire or simply cleaning out your garage, every journey starts with a single step.

So go ahead, take that step, and start making progress toward your dreams today.

As promised, one week of workouts for dads aiming to look better, feel better, and perform at a higher level:


Warm-Up Tempo Pause Squats 2 sets of 5 (light)

*one set with the empty bar, 1 set light weight

*3 second descent, then pause at the bottom

*add weight each set

*build to a challenging set of 5

4 sets:

*done as a superset

*add weight after each set

12 Minute AMRAP:

16 Reverse Deficit Lunges (weight in goblet position)

*AMRAP = as many reps as possible

*so for 12 minutes, rotate through the 3 exercises as many times

as you can with proper form

*on the DB snatch and lunges it is total reps per set listed, left = 1 rep, right = 2, etc

*on the DB snatch focus on using hips and legs to drive the weight up

Single Leg Extensions 3x12 per leg

*alternate between legs until you've done 3 sets of 12 on each

*no rest between

*alternate between legs until you've done 3 sets of 12 on each

*no rest between

*pause at the top, down slow, pause at the bottom


2 set of 5 warm-up close grip bench press

*1st set empty bat, 2nd set light

*do 3 sets of 5 reps.

*add weight each set

*perform these as a pyramid set

*do 10 reps, add weight, immediately do 10 more reps, etc

*do all 4 sets with as little rest as possible

*if you can do more than 10 on the last set... do it!

*perform these as a pyramid set

*do 10 reps, add weight, immediately do 10 more reps, etc

*do all 4 sets with as little rest as possible

*if you can do more than 10 on the last set... do it!

9-minute EMOM:

*emom = every minute on the minute

*do each exercise for 60 sec, immediately switching to the next

*3 rotations through the 3 exercises

*keep a running count of your reps throughout this workout

*so if you do 20 push press, you will begin at 21 when you start renegade rows, etc

3 Sets:

*do this as a giant superset

*do 1 set of each exercise, 3 rotations


*add weight each set

*form before weight

*build to moderate set of 10

*rest ~60 sec between sets

3 Sets:

8 B Stance RDLs (each Leg)

*performed as a superset

5 Rounds for Time:

*do 5 rounds of the 3 exercises as quickly as you can with proper form

*sub regular lunges for split jumps, if you need lower impact

3 sets:

Post Workout:

*if your low back is feeling too fatigued you can substitute a bodyweight hip bridge


*break into however many sets you need

*no band? sub 30 Rope Face Pulls

3 Sets:

3 Sets:

6-10 Chin-Ups or 12 Reverse Grip Lat Pull-Downs

12 Minute AMRAP:

3,6,9,12,15, etc

*amrap = as many reps as possible

*so, for 12 minutes rotate through the 3 exercises as many

times as possible with proper form

*do 3 of each exercise, 6 of each, 9 each, 12, 15, etc....

*record how high you climb as we will retest in week 4

*if you watch the push-up video, we are aiming for "textbook" reps

3 sets:

15 Lateral Raises (medium to heavy)

In Strength,

Ben aka The Neighborhood Alpha Dad

Check out my "About Me" Page for more about me and my story!

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glad you’ve started this. I’ll be a regular follower! My “restart” was on Tuesday the first. I have a log road ahead, but I’m gonna do it!

Mar 14, 2022
Replying to

Way to go on the restart! You’ve got this!


Ben ,

Once again your giving great advice and I’m in this exact situation , my weight loss plan is drawn up I start Monday 7th “ D Day” I’m full of good intentions but my weakness is Consistency .

I’m Very rigid with my training and not flexible at all , if things don’t go to plan I end up finding excuses for missing workouts or not eating correctly then before you know it I’m done . I can’t keep going around in circles as I’m at my heaviest and I know I’ve let myself down.


Mar 14, 2022
Replying to

Mike, how did your first week go?! I’m eager to hear. You’re so right. Consistency is everything. Even if you mess up just keep showing up! I appreciate the kind words.

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