90-Day Dad Transformation Workout Plan: Gym Edition
For those dads ready to unleash their inner gym beast, this 90-day workout plan is your ticket to reclaiming the fitness glory days. With the power of gym equipment at your disposal, let's sculpt those muscles and turn the dad bod into a finely tuned machine.
Weeks 1-3: Foundation Building
Day 1: Full Body Strength
- Barbell Squats: 4 sets of 10
- Bench Press: 4 sets of 8
- Bent Over Rows: 3 sets of 10
- Plank: 1 minute
Day 2: Cardiovascular Endurance
- Treadmill Jog: 20 minutes
- Stationary Bike: 15 minutes
Day 3: Active Recovery
- Light stretching or yoga
Day 4: Upper Body Focus
- Overhead Press: 4 sets of 10
- Pull-ups or Lat Pulldowns: 4 sets of 8
- Tricep Dips: 3 sets of 12
- Bicep Curls: 3 sets of 12
Day 5: Cardiovascular Endurance
- Rowing Machine: 20 minutes
- Stair Climber: 15 minutes
Day 6: Rest Day
- Relax and recover
Day 7: Full Body Strength
- Repeat Day 1
Weeks 4-6: Intensification Phase
Day 1: Full Body Power
- Front Squats: 4 sets of 8
- Bench Press: 4 sets of 8
- Deadlifts: 3 sets of 8
- Plank with Shoulder Taps: 1 minute
Day 2: Cardio Intervals
- High-Intensity Interval Training (HIIT) on the treadmill: 20 minutes
Day 3: Active Recovery
- Yoga or mobility exercises
Day 4: Hypertrophy Focus
- Incline Dumbbell Press: 4 sets of 12
- Lat Pulldowns: 4 sets of 12
- Tricep Kickbacks: 3 sets of 15
- Hammer Curls: 3 sets of 15
Day 5: Cardio Intervals
- HIIT on the stationary bike: 20 minutes
Day 6: Rest Day
- Treat yourself to a massage or sauna session
Day 7: Full Body Power
- Repeat Day 1 with increased intensity
Weeks 7-9: Advanced Training Block
Day 1: Full Body Strength & Power
- Barbell Squats: 5 sets of 8
- Bench Press: 5 sets of 8
- Power Cleans: 4 sets of 6
- Plank with Shoulder Taps: 1.5 minutes
Day 2: Cardiovascular Endurance
- HIIT on the rowing machine: 20 minutes
Day 3: Active Recovery
- Pilates or flexibility training
Day 4: Upper Body Hypertrophy
- Incline Barbell Press: 5 sets of 10
- Cable Rows: 5 sets of 10
- Tricep Dips: 4 sets of 12
- Preacher Curls: 4 sets of 12
Day 5: Cardiovascular Endurance
- HIIT on the elliptical: 20 minutes
Day 6: Rest Day
- Gentle activities like walking or swimming
Day 7: Full Body Power & Strength
- Repeat Day 1 with maximum effort
Weeks 10-12: Peak Performance Phase
Day 1: Full Body Beast Mode
- Barbell Squats: 5 sets of 6
- Bench Press: 5 sets of 6
- Deadlifts: 4 sets of 6
- Plank with Shoulder Taps: 2 minutes
Day 2: Cardiovascular Endurance
- HIIT circuit combining treadmill, rowing, and stationary bike: 30 minutes
Day 3: Active Recovery
- Deep tissue massage or foam rolling
Day 4: Upper Body Power & Hypertrophy
- Overhead Press: 5 sets of 8
- Pull-ups or Lat Pulldowns: 5 sets of 8
- Tricep Kickbacks: 4 sets of 10
- Hammer Curls: 4 sets of 10
Day 5: Cardiovascular Endurance
- Long-distance run or bike ride: 45 minutes
Day 6: Rest Day
- Rest and recover for the final push
Day 7: Victory Lap
- Celebrate your achievements with a light workout or recreational activity
Summary: This 90-day dad transformation workout plan for the gym unleashes the full power of gym equipment. From foundational strength to advanced training blocks and the peak performance phase, this plan is designed to sculpt and redefine the dad physique. No excuses, just gains!