If you're a busy, hardworking dad, you don’t have time to waste in the gym. You need a training plan that gets results without stealing time from your family, work, and real life.
Most guys make one big mistake with their training: They train like bodybuilders when their goal is strength, longevity, and functional fitness.
That’s why I switched to a full-body split—and everything changed. More muscle, strength, better recovery, and fewer injuries.
Today, I’m going to break down why full-body training is superior and give you a simple, effective program to try for the next few weeks.
For years, I followed traditional bodybuilding splits—chest day, back day, leg day, etc. But I was:
❌ Always sore and exhausted
❌ Dealing with nagging injuries
❌ Spending too much time in the gym
❌ Struggling to stay consistent
Most of my clients deal with the same struggles because they follow outdated, inefficient training plans.
🔹 They only train each muscle once per week, which isn’t enough stimulus to maximize muscle growth.
🔹 They spend hours in the gym doing unnecessary volume that leads to burnout.
🔹 They follow rigid schedules that fall apart when life gets busy.
That’s why I switched to a full-body split. Here’s why you should too.
Hitting each muscle 2-3 times per week leads to better hypertrophy and strength gains than training it once per week.
🔹 More frequent muscle activation means more opportunities for growth.
🔹 Less soreness and fatigue because you’re spreading out the workload.
🔹 Smarter volume—instead of 20 sets in one day, you spread it throughout the week.
Most guys can’t train 5-6 days per week perfectly. If you miss a day on a bro split, you’re screwed for the week.
With full-body training:
✅ You hit every muscle multiple times per week.
✅ If you miss a workout, you can easily adjust without losing progress.
✅ It’s a much more forgiving and sustainable approach.
Your workouts should be short, effective, and intense.
🔹 No wasted time on unnecessary isolation work.
🔹 Focus on compound lifts that give you the most bang for your buck.
🔹 Train harder in less time and still make progress.
Traditional bro splits overload your joints and tendons by hammering one muscle too hard in a single session.
With full-body training:
✅ You spread out the workload, reducing joint stress.
✅ Less risk of overuse injuries and burnout.
✅ Better recovery between sessions.
Most guys overtrain their upper body and skip legs or back.
🔹 Full-body training keeps everything balanced.
🔹 You’ll build real-world strength, not just gym aesthetics.
🔹 You’ll move, perform, and feel better overall.
Try this simple but powerful full-body program for the next 4 weeks.
✔️ Squat – 4 sets x 6 reps
✔️ Bench Press (Flat or Incline) – 4 sets x 6 reps
✔️ Lat Pulldown – 4 sets x 12 reps
✔️ Bulgarian Split Squats – 3 sets x 10 reps each leg
✔️ Decline Sit-ups or Cable Crunches – 3 sets x 15 reps
✔️ Deadlift – 3 sets x 5 reps
✔️ Pull-Ups (Assisted if needed) – 4 sets to failure
✔️ Barbell Bent Over Rows – 4 sets x 8 reps
✔️ Romanian Deadlifts – 3 sets x 10 reps
✔️ Hanging Leg Raises – 3 sets x 15 reps
🔁 Alternate these workouts every other day.
✔️ Rest 2-3 minutes between sets.
✔️ Train with high intensity—aim for 1-2 reps in reserve (RIR) per set.
✔️ Progressive overload—aim to lift more weight or increase reps each week.
Follow this for 4 weeks and see how you feel. You’ll likely experience faster gains, better recovery, and more energy.
If you’re serious about maximizing muscle, strength, and longevity while balancing work, family, and life… I can build a plan for you.
Inside The Iron Forge Coaching Program, we help men:
✅ Get stronger, build muscle, and stay lean year-round.
✅ Follow a structured plan that fits their lifestyle.
✅ Optimize nutrition and recovery for better results.
✅ Stay accountable with expert coaching and support.
🔗 Apply for Coaching Here → The Iron Forge Coaching Program
