FREE WORKOUT WEEK • MONDAY / WEDNESDAY / FRIDAY
Free 3-Day Full-Body Workout Plan for Busy Dads
Get stronger without guessing what to do in the gym. Start with this free week of full-body workouts from Max Results, Minimum Days, programmed by Ben Barker. Train Monday, Wednesday, and Friday, with a day between sessions to recover and spend time with your family.
No signup needed. Screenshot each workout card, track your weights, and put the plan to work. This strength training plan for dads combines compound lifts, accessory work, and conditioning.
Before you start: Warm up and complete lighter practice sets before your main lift. You’ll use a barbell and plates, dumbbells, a bench, a pull-up bar, a kettlebell, and a cable station for Friday’s push-downs.
Workout key: DB = dumbbell; KBS = kettlebell swings. Matching letters (B1/B2, for example) mean alternate those exercises as a superset; three matching letters form a tri-set. AMRAP = as many quality rounds as possible in the allotted time. MAX = as many clean reps as you can complete; stop when form breaks down. Percentages refer to your one-rep max for that lift. Rest as needed to maintain good technique.
MONDAY — Full-Body Workout 1
| Exercise / block | Sets & reps |
|---|---|
| A • Back squat | 3 × 5 at 70%, 75%, 80% |
| B1 • Bench press | 3 × 5 at 70%, 75%, 80% |
| B2 • DB walking lunges | 3 × 16 |
| C • 12-minute AMRAP | 5 pull-ups 10 push presses 15 sit-ups 20 Russian kettlebell swings |
| D1 • DB incline biceps curl | Set 1: 12 reps; set 2: MAX |
| D2 • DB incline skull crusher | Set 1: 12 reps; set 2: MAX |
| D3 • Bent lateral raise | 2 × 12 |
Conditioning: Repeat the four movements in order for 12 minutes. Record completed rounds and extra reps.
WEDNESDAY — Full-Body Workout 2
| Exercise / block | Sets & reps |
|---|---|
| A • Deadlift | 3 × 3 at 70%, 75%, 80% |
| B1 • Bent row (reverse grip) | 3 × 8 |
| B2 • Heel-elevated goblet squat | 3 × 12 |
| C • 4 rounds for time | 12 DB thrusters 12 DB step-ups 12 decline push-ups 12 V-ups |
| D1 • Chin-ups | Set 1: 8 reps; set 2: MAX |
| D2 • Triceps dips | Set 1: 12 reps; set 2: MAX |
| D3 • DB hamstring curl | Set 1: 15 reps; set 2: MAX |
Conditioning: Complete all four movements each round, for four rounds total. Record your time while keeping reps controlled.
FRIDAY — Full-Body Workout 3
| Exercise / block | Sets & reps |
|---|---|
| A1 • Front squat | 3 × 12 |
| A2 • DB bent row | 3 × 12 |
| B1 • Good morning | 2 × 12 |
| B2 • Lu raises (lateral raise+) | 2 × 12 |
| C1 • DB Bulgarian split squat | 3 × 8 |
| C2 • Single-leg DB Romanian deadlift | 3 × 8 |
| C3 • DB hammer curls | 3 × 12 |
| D1 • Triceps push-downs | 3 × 15 |
| D2 • Bent lateral raise | 3 × 12 |
Finish the week: Record your weights and reps. Aim for controlled movement throughout the supersets and tri-set.
Want Your Next Week Planned for You?
Use this free week to get moving. If you want ongoing workout programming, exercise demo videos, and progress tracking in TrainHeroic, choose the schedule that fits your life below. Both workout programs include a free 7-day trial.
Dad-Strong Training
Time-efficient strength plans, quick sessions, and progressive programs designed to fit real dads’ busy lives.
Choose Your Plan
Both plans include a 7-day free trial — jump in, train alongside fellow dads, and find the program that fits your life.
Workouts
Structured strength tracks, challenges, and at-home plans built for dads who need clear routines and fast results.
Coaching, progress tracking, and faith-centered accountability to keep you consistent, motivated, and building strength week after week.
