Welcome to The Daily Fit Dad!

Daily workouts will be posted to this page by 11 a.m. Mountain Time.

Workouts will be displayed for two weeks before they are removed.

The current workouts are hypertrophy (muscle-building) focused, employing a Upper/Lower body part split to hit the major muscle groups of the body several times a week.

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.

Check out the Daily Fit Dad Recipes, exclusive for The Daily Fit Dad members!

Week of Oct 13 - Oct 19

Saturday, Oct. 19 - Upper Body Day

  • Barbell Incline Bench Press (3x8)

  • Neutral-Grip Pull-ups (AMRAP)

  • Dip (3x10)

  • Barbell Row (3x15; Use underhand grip)

  • Barbell Push Press (3x6)

  • Cable Tricep Kickback (3x15)

  • Mid Cable Fly (2x20)


Friday, Oct. 18 - Lower Body Day

  • Barbell Box Squat (3x8)

  • Dumbbell Walking Lunges (3x15 each leg)

  • Seated Leg Curl (3x15)

  • Cable Pull-Through (3x15)

  • Machine Hip Abduction (3x15)
    superset with Machine Hip Adduction (3x15)

  • Weighted Crunch (3x10)


Thursday, Oct. 17 - Upper Body Day

  • Barbell Overhead Press (3x4; 2 light warmup sets)

  • Wide-Grip Pull-Up (4x6)

  • Barbell Close-Grip Bench Press (3x11)

  • Landmine Row (3x12)

  • Dumbbell Incline Arnold Press (3x15; 1st exercise in linked video)

  • Dumbbell Single-Arm Row (2x12)

  • EZ Bar Curl 21s (3x7 reps top half range of motion; 7 reps bottom half ROM; 7 full reps)

  • Cable Mid-Flys (3x20; 2nd exercise in linked video; Start with neutral grip and rotate palms to face down)


Wednesday, Oct. 16 - Lower Body Day

  • Barbell Romanian Deadlift (3x5; 2 light warmup sets)

  • Barbell Front Squat (3x9)

  • Dumbbell Bulgarian Split Squat (3x15 each leg)

  • Seated Leg Extension (3x20)
    superset with Seated Leg Curl (3x20)

  • Barbell Hip Thrust (3x10)


Tuesday, Oct. 15 - Upper Body Day

  • Barbell Bench Press (3x7; 2 light warmup sets)

  • Lat Pulldown (3x10)

  • Dumbbell Incline Bench Press (3x15)

  • Eccentric-Accentuated Cable Seated Row (3x15; 2-second lower)

  • Dumbbell Seated Shoulder Press (2x12)

  • Dumbbell Front Raise (3x15)
    superset with Dumbbell Lateral Raise (3x15)

  • Cable Fly (3x20)


Monday, Oct. 14 - Lower Body Day

  • Barbell Back Squat (3x5; 2 light warmup sets)

  • Deficit Deadlift (2x6; Stand on raised surface roughly 2-3 inches high)

  • Leg Press (2x15)
    superset with Leg Extension (2x15)

  • Seated Calf Raise (2x20)
    superset with Lying Exercise Ball Hamstring Curl (2x15)

  • Hanging Leg Raises (3x12)


Week of Oct 6 - Oct 12

Saturday, Oct. 12 - Upper Body Day

  • Barbell Incline Bench Press (3x8)

  • Neutral-Grip Pull-ups (AMRAP)

  • Dip (3x10)

  • Barbell Row (3x15; Use underhand grip)

  • Barbell Push Press (3x6)

  • Cable Tricep Kickback (3x12)

  • Low-To-High Cable Fly (2x20)


Friday, Oct. 11 - Lower Body Day

  • Barbell Box Squat (3x8)

  • Dumbbell Walking Lunges (3x15 each leg)

  • Seated Leg Curl (3x15)

  • Cable Pull-Through (3x15)

  • Machine Hip Abduction (3x15)
    superset with Machine Hip Adduction (3x15)

  • Weighted Crunch (3x10)


Thursday, Oct. 10 - Upper Body Day

  • Barbell Overhead Press (2x4; 2 light warmup sets)

  • Wide-Grip Pull-Up (3x6)

  • Barbell Close-Grip Bench Press (3x10)

  • Landmine Row (3x12)

  • Dumbbell Incline Arnold Press (3x15; 1st exercise in linked video)

  • Dumbbell Single-Arm Row (2x12)

  • EZ Bar Curl 21s (3x7 reps top half range of motion; 7 reps bottom half ROM; 7 full reps)

  • Cable Mid-Flys (3x20; 2nd exercise in linked video; Start with neutral grip and rotate palms to face down)


Wednesday, Oct. 9 - Lower Body Day

  • Barbell Romanian Deadlift (2x5; 2 light warmup sets)

  • Barbell Front Squat (3x8)

  • Dumbbell Bulgarian Split Squat (3x15 each leg)

  • Seated Leg Extension (3x20)
    superset with Lying Leg Curl (3x20)

  • Barbell Hip Thrust (3x8)


Tuesday, Oct. 8 - Upper Body Day

  • Barbell Bench Press (3x6; 2 light warmup sets)

  • Lat Pulldown (3x10)

  • Dumbbell Incline Bench Press (3x15)

  • Eccentric-Accentuated Cable Seated Row (3x15; 2-second lower)

  • Dumbbell Seated Shoulder Press (2x12)

  • Dumbbell Front Raise (3x15)
    superset with Dumbbell Lateral Raise (3x15)

  • Cable Fly (3x20)


Monday, Oct. 7 - Lower Body Day

  • Barbell Back Pause Squat (3x6; Pause for 2 seconds at bottom; 2 light warmup sets)

  • Deficit Deadlift (3x6; Stand on raised surface roughly 2-3 inches high)

  • Leg Press (2x15)
    superset with Leg Extension (2x15)

  • Seated Calf Raise (3x20)
    superset with Lying Exercise Ball Hamstring Curl (3x15)

  • Hanging Leg Raises (3x10)

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.