The Dad Bod Myth

 In Blog

Dad bod doesn’t have to be a reality.

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  There’s this new age term called “dad bod” that attempts to sum up what happens to middle age guys once they become fathers. It basically says that guys spend their youth nice and lean and then things take a turn for the worst when the stork delivers a couple of young ones. Maybe you lost some muscle definition and gained a few pounds around the waistline. You could also be suffering from a lack of energy- back in the day you could stay up all night playing NHL 94 on the Sega Genesis (remember trying to bodycheck and injure Wayne Gretzky?) Nowadays it’s a struggle to stay awake through one episode of The Walking Dead.

But it doesn’t have to be that way. While some succumb to the title of dad bod and think it’s just a matter of aging, I’d argue that it’s more of a myth than anything- even if you’re in your 40’s you can still get in the best shape of your life.  After all, athletes don’t hit their prime till the age of 31 or so, which shatters the whole concept of being in the best shape when you’re 18. It’s never too late start a training plan.

So here’s the plan: we want to ditch any long distance running or group classes you may be doing. Those aren’t going to do anything for your metabolic rate. We also want to focus most of our time on what we call “functional hypertrophy.” This means that we’re going to try and get a little stronger while adding some muscle mass. So the aim is to not become a powerlifter or bodybuilder but kind of hang out in the middle of those two. After all, you’re the man of the house and we need to make sure that you’re more than all show and no go.

Here’s how your training plan would look:


Day 1- Circuit Training

A1. Chin Up – 4 x 6-8, 3-0-X-1, rest 45 seconds

A2. Heels Elevated Back Squat – 4 x 6-8, 4-0-1-1, rest 45 seconds

A3. V-Bar Dip– 4 x 6-8, 4-0-1-0, rest 45 seconds


B1. Seated Row – 3 x 8-10, 3-0-1-0, rest 30 seconds

B2. DB Split Squat – 3 x 8-10, 3-0-1-0, rest 30 seconds

B3. DB Incline Press – 3 x 8-10, 3-0-1-0, rest 30 seconds



Day 2- Conditioning

400 meter runs x 5, rest 3 minutes


Day 3- Off


Day 4-Circuit Training

A1. Wide Grip Pull Up – 4 x 6-8, 2-0-1-1, rest 45 seconds

A2. Clean Pull from Floor – 4 x 6-8, 2-0-X-0, rest 45 seconds

A3. BB Push Press – 4 x 6-8, 2-0-X-0, rest 45 seconds


B1. Seated Pulldown with Supinated Grip- 3 x 10-12, 3-0-1-0, rest 30 seconds

B2. Leg Curl – 3 x 8-10, 4-0-1-0, rest 30 seconds

B3. DB Arnold Press – 3 x 10-12, 3-0-1-0, rest 30 seconds

Day 5- Conditioning

800 meter runs x 3, 3 minutes rest

Day 6 and Day 7 – OFF


It may be hard to believe, but only 4 days a week can turn you into dad bod to “super bod.” Now, this isn’t going to happen overnight. Above all else, it will take consistency – give it till 12 weeks and you’ll have the energy to play video games with your kids all night long.


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