Free 4‑Week Training Plan For Blokes Who Are Sick Of The “Dad Bod”
For men in their 30s to 50s who feel soft around the middle, train on and off, and are done “doing the work” without seeing it in the mirror.
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Updated:
You’re not starting from zero.
You’ve lifted on and off for years, watched YouTube, followed fitness pages, even tracked a bit in MyFitnessPal.
But right now you’re:
Soft around the middle / chubby stomach
Stronger than ever but look the worst you’ve ever looked
Flicking past jacked guys on Instagram feeling that low‑grade shame
This plan is the starting point to change that.
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What you’ll get
4‑Week Busy Bloke Training Plan
Simple, clear sessions you can run even with unpredictable work and family life. No crazy 6‑day routines.
Real‑Life Friendly Structure
Built so you can still eat the foods you enjoy, leftovers, and family dinners without needing a separate “diet life.”7‑Day Kickstart Email Series
I’ll walk you through exactly how to use the plan so it doesn’t end up as another PDF buried in your inbox.
This is the same structure I use as a base with paying clients before we customise it.
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Who it’s for
You’re an Australian bloke roughly 30–55.
You’ve been in and out of the gym for years – sometimes 3–5 days a week, sometimes not at all.
You’d describe yourself as having a “dad bod” / soft stomach / no real muscle definition.
You’re sick of doing random programs, fad diets or one‑off PT sessions and still not being happy with photos or how you look with your shirt off.
You feel like you should have your shit together by now and you’re not okay with “this is just how it is in my 30s/40s/50s.”
100% Privacy. No Games, No Spam.
MORE PROOF!
Ready to stop guessing and start following a real plan?
100% Privacy. No Games, No Spam.
Mini‑FAQ
Do I need to be super fit to use this?
No. As long as you’re cleared to exercise and willing to train 2–3 times per week, you can start with this and progress.
How long are the sessions?
Most guys will be in and out in around 45 minutes, depending on rest times and how busy the gym is.
Is this some extreme 6‑day, chicken‑and‑rice thing?
No. The plan is written so you can train hard, eat like a normal human with a family, and still move forward.
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