7 days of real coaching · Free
A full week of coaching for dads who used to be strong — and are done starting over.
Four lifting days. Steps on the off days. A small deficit. Protein you can actually hit. Delivered to your email so you can run the week without building a plan at 10pm.
Written by a dad who trains around work and bedtime. Not a program for guys with two free hours.
Send me Day 0
No card. Seven days of coaching. You can leave in one tap.
- Real upper / lower sessions, 40–60 minutes
- Every lift has a home-gym swap
- Nutrition for the week, not a generic “eat clean”
You already know how to lift. The week is the problem.
Monday starts fine. Thursday the plan is gone. The kids still wake up at 5:40. You don't need another PDF. You need seven days someone else already thought through.
The week that dies on Thursday
The joints that complain about weights you used to own
The version of you your kids still think is strong
This week is already built. You just run it.
What you get for seven days
One email a day. Setup the night you join. Four training days. Nutrition that matches the work.
Day 0
How the week works, before photo, calorie target
Day 1
Upper A
Day 2
Steps. Let the work settle.
Day 3
Lower A. Protein at every meal.
Day 4
Steps.
Day 5
Upper B
Day 6
Lower B
Day 7
What to do next
This is for you if
- You used to lift and still know the rack
- You'll track food for seven days if the week actually moves
- You can give four sessions this week
- You're tired of buying plans you don't finish
Questions
Yes. Seven days of coaching. No card. If the week earns it, Day 7 will show you how to stay in the coached group — weekly programming, check-ins, Form Check Friday, and a room of dads doing the same work. You can ignore that email and keep what you already got.
Day 0 can be in your inbox before you put the phone down.
Send me Day 0
No card. Seven days of coaching. You can leave in one tap.
- No credit card
- Keep the week even if you never buy anything