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 focus on total-body performance training, featuring movements designed for athletic performance in multiple planes of motion, using multiple tempos and pauses, with lots of explosive movement. Combined with a caloric deficit nutritionally, it’s a great way to get in summer shape.

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 Jul 14 - Jul 20

Saturday, July 20 - Chest and Back

  • Barbell Bench Press (4x8; 2-second lower; 2-second push)

  • Barbell Bent-Over Row (4x8; 2-second pull; 2-second lower)

  • Dumbbell Incline Bench Press (4x8; 2-second lower; 2-second push)
    superset with Dumbbell Incline Bench Row (4x8; 2-second pull; 2-second lower)

  • Dumbbell Incline Chest Fly (4x10)
    superset with Dumbbell Bent-Over Reverse Fly (4x10)

  • Bodyweight Pullups (4xAs Many Reps As Possible)
    superset with Pushups (4x12)


Friday, July 19 - Leg Day

  • Barbell Front Squat (4x8; 2-second lower, 2-second push)

  • Barbell Reverse Lunge (4x8 each leg; 2-second lower, explode up)

  • Bodyweight Sissy Squats (4x10; 2-second lower)

  • Dumbbell Step Ups (4x8 each leg)

  • Glute Floor Bridge (4x15)


Thursday, July 18 - Shoulders and Core


Wednesday, July 17 - Chest Day

  • Dumbbell Bench Press (4x8; 2-second lower, 1-second push)

  • Barbell Incline Bench Press (4x8; 2-second lower, 1-second push)

  • Dumbbell Hex Press (4x10)

  • Low-to-High Cable Fly (4x8; 2-second pull, 3-second lower)
    superset with High-to-Low Cable Fly (4x8; 2-second pull; 3-second lower)


Tuesday, July 16 - Back Day

  • Barbell Bent-Over Row (4x8; 1-second pull; 2-second lower)

  • Lat Pulldown (4x8; 1-second pull; 2-second lower)

  • Seated Cable Row (4x8)

  • Dumbbell Shrugs (4x8; 2-second hold)

  • Straight-Arm Lat Pushdown to One Side (4x8; As you pull the bar down, favor one side more and slightly twist to that side to engage your lat fully. Pause in that position for a second, then release the bar. Repeat for the other side.)


Monday, July 15 - Leg Day

  • Barbell Back Squat (4x8; 2-second lower, 2-second push)

  • Barbell Stiff-Legged Deadlift (4x8; 2-second lower, 2-second pull)

  • Barbell Bulgarian Split Squat (4x8 each leg)

  • Kettlebell Cossack Squat (4x8 each side)


Week of Jul 7 - Jul 13

Saturday, July 13 - Performance-Mobility and Flow Day


Friday, July 12 - Performance-Intensity Day

Circuit (Complete 4 Rounds; Rest 2 minutes in between rounds)
Double Kettlebell Sumo Deadlift (15 reps)
Kettlebell Reverse Lunge with Single-Arm Press (10 reps each side)
Kettlebell Bent-Over Row (15 reps)
Kettlebell Floor Press (15 reps)

  • Cable Crunch (4x12 reps)
    superset with Bodyweight Pullups (4x10 reps)

  • Single-Leg Glute Bridge (3x10 each leg; hold a med ball for greater difficulty)


Thursday, July 11 - Performance-Mobility and flow day

  • Weighted Pullups (3xAs Many Reps As Possible)

  • Weighted Dips (3x12)

  • Single-Leg Deadlift (3x10 each leg)

  • Single-Arm Kettlebell Arnold Press (3x10 each arm)

  • Dumbbell Pullover (3x12 full reps)

  • Single-Leg Cable Squat-to-Row (3x10 each leg)

  • Dead Bug (3x10 each direction)
    superset with Up-Down Planks (3x10)

  • Cat-Cow (1x10 reps)

  • 90-90 with Hip Extension (1x10 each direction

  • Frog Stretch (1xHold for 30 seconds)

  • Brettzel Stretch (1xHold each position for 30 seconds)


Wednesday, July 10 - Performance-Intensity Day

  • TRISET: Barbell Back Squat (4x45 seconds; No pauses at bottom or top)
    superset with Bodyweight Pullups (4x30 seconds)
    superset with Pushups (4x45 seconds)

  • 15-Minutes of Treadmill Intervals
    30 seconds of high intensity work followed by a low/moderate recovery period (as long as needed)
    Warmup for 3 minutes


Tuesday, July 9 - Performance-Mobility and Flow Day


Monday, July 8 - Performance-Intensity Day

Circuit (Complete 4 Rounds; Rest 2 minutes in between rounds)
Double Kettlebell Swing (20 reps)
Kettlebell Front-Loaded Squats (15 reps)
Kettlebell Rotating Shoulder Press (10 reps)
Kettlebell Pushups (10 reps; If you can’t balance on the handles of the kettlebell, do standard pushups)

  • Cable Crunch (4x12 reps)
    superset with Bodyweight Pullups (4x10 reps)

  • Leg Press 21s (3x7 reps low foot placement; 7 reps mid; 7 reps high)


Week of Jun 30 - Jul 6

Saturday, July 6 - Performance-Circuit Day

  • Barbell Deadlift (3x10; After warming up)

  • CIRCUIT 1 (Complete 3 Rounds; Rest 2 minutes in between rounds)
    Dumbbell Squat (10 reps)
    Dumbbell Bent-Over Row (10 reps)
    Dumbbell Incline Bench Press (10 reps)

  • CIRCUIT 2 (Complete 3 Rounds; Rest 2 minutes in between rounds)
    Dumbbell Step-Up (10 each leg)
    Dumbbell Flat Bench Chest Fly (15 reps)
    Dumbbell Single-Arm Lateral Raise (12 each arm)

  • Exercise Ball Weighted Crunches (12 reps)
    superset with Neutral Grip Pullups (As Many Reps As Possible)


Friday, July 5 - Performance-Intensity Day

  • TRISET: Barbell Back Squat (4x45 seconds; No pauses at bottom or top)
    superset with Bodyweight Pullups (4x30 seconds)
    superset with Pushups (4x45 seconds)

  • 15-Minutes of Treadmill Intervals
    30 seconds of high intensity work followed by a low/moderate recovery period (as long as needed)
    Warmup for 3 minutes

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