Get stronger at home and reset the dad bod in 6 weeks
Three 30 to 40 minute dumbbell workouts a week, a step target that grows with you, a 7-day high-protein meal plan and an honest plan for beer and weekends. All you need is a pair of dumbbells and a sturdy chair.
Instant download · US Letter + A4 · coaching emails included
What you get
A 51-page printable plan: the workouts, the food and the tracking, all in one place.
Workouts A, B and C, three times a week for 6 weeks, each with its own log page.
The key position, 3 simple cues, an easier and a harder option and the common mistake for every move.
A 7-day high-protein meal plan from 13 tested recipes, a full grocery list, 20 grab-and-go foods and an honest calorie page.
A beer and weekend plan, a walking plan with a step tracker, Day 0 tests, check-ins at weeks 2, 4 and 6 and a Day 0 vs Day 42 page.
A look inside: two of the 7 move pages and the Week 1 page with your first workout log.
How the 6 weeks work
Same three workouts the whole way. A little harder every week.
Light weights and clean reps in Week 1, then one more round in Week 2. Your daily step target starts at your baseline + 1,000.
Chase the top of each rep range, then go up 2.5 to 5 lb. Sore joints? There is an easier Week 4 built in.
Build reps at the new weight, finish strong, then redo your 5 tests on Day 42 and compare them with Day 0.
Made for you if…
- You are 40+ and used to be in better shape
- You want to train at home, with no gym and no boot camp
- You have 30 to 40 minutes, three days a week
- You want to keep the beer and the family dinners, with a plan
- Your knees, back or shoulders need a smarter way in
Coaching emails come with it
After you order, you get a short welcome email, then one email from me at the start of each of your 6 weeks, matched to that week’s page, plus a Day 42 note on reading your results. 8 emails in all.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. Alongside the women I coach, I train men too: young guys building muscle, middle-aged men losing weight and older men getting stronger. This plan is what I give a busy dad who wants his strength back without living in a gym.
The Dad Bod Reset
$9.99- 51-page printable 6-week plan
- 18 workouts and 14 illustrated moves
- 7-day high-protein meal plan + beer plan
- US Letter and A4, plus 8 coaching emails
Get the plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Do I need a gym?
No. Every workout is done at home with a pair of dumbbells, a sturdy chair or bench and a mat or rug. No dumbbells yet? Page 9 has simple swaps to get started.
What weights do I need?
One pair, or an adjustable pair (ideal). Page 9 gives starting ranges: about 15 to 25 lb for the lower body and 10 to 20 lb for the upper body if you are new or coming back, a little more if you have lifted before.
What if I have a bad back or knees?
There is a joint-friendly warm-up, a page of knee-, back- and shoulder-friendly swaps and an easier Week 4 built in. Pain is a stop sign: swap the move or go lighter. If you have had joint surgery or an injury, check with your doctor before you start.
Do I have to give up beer and weekends?
No. The beer plan helps you pick your number and your swaps, and the weekend page covers eating out, BBQs and the kids’ leftovers. You keep them, with a plan.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com