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 workouts for March focus on maximal strength training, where we will work to increase the max amount of load we can move in the major compound lifts like squats, bench press, and deadlifts, while adding in heavier supplemental movements as well.

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

NEW! Check out the recipe of the week, exclusive for The Daily Fit Dad members!

Week of Mar. 17 - Mar. 23

Friday, Mar. 22 - Legs (Lighter day)


Thursday, Mar. 21 - Shoulders, Arms, and Core

  • Barbell Standing Overhead Press (5x5; Heavy; Rest 3-5 minutes in between sets)

  • TRISET: Seated Cable Front Raises (3x8)
    superset with Cable Bicep Curls (3x8)
    superset with Cable Tricep Extensions (3x8)

  • GIANT SET: EZ Bar Upright Row (3x8)
    superset with Standing EZ Bar Bicep Curls (3x8)
    superset with Standing EZ Bar Overhead Tricep Extensions (3x8)
    superset with Dumbbell Shoulder Shrugs (3x8)

  • GIANT SET: Bent-Over Dumbbell Rear Delt Fly (3x8)
    superset with Incline Dumbbell Curls (3x8)
    superset with Bent-Over Dumbbell Tricep Extensions (3x8)
    superset with Dumbbell Lateral Raises (3x8)

  • Cable Crunches (3x10)

  • TRISET: Plank Hip Dips (3x10 each side)
    superset with Hollow Body Holds with Single-Arm Dumbbell Press (3x10 each side)
    superset with Up-Down Planks (3x10 each side)


Wednesday, Mar. 20 - Chest


Tuesday, Mar. 19 - Back and Core

  • Conventional Barbell Deadlift (5x2-5; Heavy; Rest 3-5 minutes in between sets)

  • Behind-the-Neck Lat Pulldown (4x8; Slow and controlled)

  • D-Bar Standing Cable Mid Row (3x8; 2-second squeeze)

  • Kneeling Straight-Arm Lat Pushdown (3x8)

  • Close-Grip Lat Pulldown (3x8)

  • Weighted Pullups (3xAs Many Reps As Possible)
    superset with Hanging Leg Raises (3x8)


Monday, Mar. 18 - Legs


Week of Mar. 10 - Mar. 16

Saturday, Mar. 16 - Chest and Back

  • Kettlebell Deadlift to Bent-Over Row (4x8)

  • Dumbbell Bench Press (4x8)

  • Incline Dumbbell Bench Press (3x8)
    superset with Bent-Over Single-Arm Dumbbell Rows (3x8)

  • Dumbbell Pullovers (3x8)

  • High-to-Low Cable Fly (3x8)
    superset with Seated Cable Row (3x8)

  • Weighted Pullups (2xAs Many Reps As Possible)
    superset with Weighted Dips (2xAs Many Reps As Possible)

  • Ab Roller (3x8)


Friday, Mar. 15 - Legs

  • Barbell Box Squats (5x5; Heavy; Rest 2-3 minutes in between sets)

  • Deep Dumbbell Goblet Squats (4x8; 2-second lower, 1-second pause at bottom)

  • Reverse Lunges with Front Foot Elevated (3x8 each leg)

  • Kettlebell Single-Leg Deadlifts (3x8 each leg)

  • Barbell Hip Thrust (4x10; 1-second pause at top)


Thursday, Mar. 14 - Shoulders, Arms, Core


Wednesday, Mar. 13 - Chest

  • Barbell Bench Press (5x2-5; Heavy; Rest 2-3 minutes in between sets)

  • Dumbbell Incline Bench Press (5x6)

  • Dumbbell Alternating Bench Press (3x8)

  • Low-to-High Cable Fly (3x10)

  • Weighted Dips (3x10)


Tuesday, Mar. 12 - Back and Core

  • Landmine Row (5x5; Heavy; Rest 2-3 minutes in between sets)

  • Lat Pulldown (5x5; Heavy; Rest 2-3 minutes in between sets)

  • Supinated Low-to-High Cable Row (3x8; First move in the video)

  • Dumbbell Standing Cobras (3x10)
    superset with Dumbbell Shrugs (3x10)

  • Weighted Pullups (3xAs Many Reps As Possible)

  • TRISET: Med Ball Crunches (3x15)
    superset with Alternating Elbow Planks (3x10 each side)
    superset with Dead Bugs (3x10 each side)


Monday, Mar. 11 - Legs

  • Barbell Back Squat (5x2-5; Heavy; Rest 2-3 minutes in between sets)

  • Barbell Sumo Deadlift (5x2-5; Heavy; Rest 2-3 minutes in between sets)

  • Dumbbell Stiff-Legged Deadlift to Reverse Lunge (3x8 each leg)

  • TRISET: Dumbbell Alternating Step-Ups at an Exaggerated Height (3x6 each leg)
    superset with Seated Hip Adductor Machine (3x10)
    superset with Seated Hip Abductor Machine (3x10)

  • Standing Calf Raises (3x8)


Week of Mar. 3 - Mar. 9

Saturday, Mar. 9 - Chest and Back

  • Barbell Bent-Over Row - (4x10)

  • Dumbbell Bench Press - (4x10)

  • Dumbbell Flat Bench Chest Fly (4x10)
    superset with Standing Bent-Over Dumbbell Reverse Fly (4x10)

  • Dumbbell Incline Arnold Press (4x10)
    superset with Dumbbell Incline Row (4x10)

  • Pushups (4x10)
    superset with Pullups (4x10)

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