By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
If you’re reading this, chances are you’re a busy man who’s ready for a change. You juggle a demanding career and a busy family life, and your own health has taken a backseat. The reflection in the mirror shows a man you barely recognise—the dreaded “dad bod” has arrived. You feel tired, demotivated, and you know that endless hours of jogging won’t cut it. You need a plan that’s effective, efficient, and built for a man with a schedule.
My name is Will Duru, and for over a decade, I’ve helped countless dads reclaim their strength, energy, and confidence through intelligent strength training. It’s not about spending your life in the gym; it’s about maximising every single minute you’re there. This article lays out a powerful 12-week, 5-day workout split designed to torch fat and build lean muscle, all in 45-minute sessions. This is your blueprint to getting comfortable in the gym and building a body you can be proud of.
Strength Training: The Unrivalled King of Body Transformation
Let’s clear something up: cardio is not the enemy, but it’s not the hero of your fat loss story either. The real secret to fundamentally changing your body composition is strength training. When you lift weights, you’re doing more than just burning calories; you’re building metabolically active muscle tissue. The more muscle you carry, the more calories your body burns around the clock, even while you’re sleeping. Your body becomes a highly efficient fat-burning machine.
This is how you sculpt a new physique. While cardio can help shrink you down, strength training builds you up in all the right places. It broadens your shoulders, thickens your back, and builds a solid chest, forging a powerful, athletic frame.
Unlock Your Hormonal Potential
As men get older, a natural decline in key hormones can lead to fat gain, low energy, and decreased vitality. Strength training is your most potent natural tool to reverse this trend.
Intense resistance exercise signals your body to ramp up the production of powerful anabolic hormones. Research has consistently shown that a structured strength training program can significantly increase levels of testosterone and growth hormone (GH)—two of the most critical hormones for building muscle and shedding body fat [1, 2]. This hormonal optimisation doesn’t just transform your body; it revitalises your energy, focus, and drive in every aspect of your life.
Moreover, building lean muscle mass has a profound effect on your insulin sensitivity [3, 4]. A more muscular body is far more efficient at managing blood sugar, shuttling nutrients into muscle cells for fuel and repair, rather than storing them as fat. This is a game-changer for your long-term health, drastically reducing your risk of metabolic diseases.
The Ripple Effect: Benefits Beyond the Mirror
The physical transformation is just the beginning. My clients consistently report that the most significant changes are the ones that impact their daily lives:
- Boundless Energy: The more you push your body in the gym, the more energy you have for your family, career, and passions.
- Rock-Solid Confidence: There’s a powerful sense of self-assurance that comes from feeling strong and capable in your own skin.
- Commanding Posture: A strong back, core, and shoulders will have you standing taller and moving with purpose.
- Enhanced Relationships: Feeling good about yourself physically translates to more confidence and energy in your personal relationships.
No More Excuses: How to Find the Time
We all have 24 hours. The successful man learns to master them. This program is designed for maximum impact in minimum time—just 45 minutes per session. The most successful dads I train make their workouts non-negotiable appointments. They train during their lunch break or stop by the gym on the way home from work. Find a gym that’s convenient, block out the time in your calendar, and commit.
The 12-Week Dad Bod Annihilation Program (5-Day Split)
Before each session, dedicate 5-10 minutes to a warm-up. An incline walk on the treadmill or a steady cycle is perfect for increasing your heart rate. Follow this with 5 minutes of dynamic stretches like cat-cow, the world’s greatest stretch, and arm rotations to mobilise your joints.
This 12-week plan is divided into two 6-week phases. Phase 1 is about building a rock-solid foundation. In Phase 2, we amplify the intensity with supersets to accelerate your results.
Phase 1: The Foundation (Weeks 1-6)
This is a 5-day split: Push, Pull, Legs, Push, Pull, followed by two rest days. On one of your rest days, consider a Zone 3 run (a steady, conversational pace) for 30-45 minutes to boost cardiovascular health.
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Rest (seconds) |
Dumbbell Bench Press | 3 | 8-12 | 60-90 |
Incline Dumbbell Press | 3 | 8-12 | 60-90 |
Seated Dumbbell Shoulder Press | 3 | 10-15 | 60 |
Cable Straight Bar Tricep Pushdown | 3 | 12-15 | 45 |
Overhead Dumbbell Extension | 3 | 12-15 | 45 |
Day 2: Pull (Back, Biceps)
Exercise | Sets | Reps | Rest (seconds) |
Lat Pulldown | 3 | 8-12 | 60-90 |
Seated Cable Row | 3 | 8-12 | 60-90 |
Dumbbell Bicep Curl | 3 | 10-15 | 60 |
Hammer Curl | 3 | 10-15 | 60 |
Rope Face Pulls | 3 | 15-20 | 45 |
Day 3: Legs & Core
Exercise | Sets | Reps | Rest (seconds) |
Dumbbell Goblet Squat | 4 | 8-12 | 60-90 |
Leg Press | 4 | 10-15 | 60-90 |
Dumbbell Romanian Deadlift | 4 | 10-15 | 60 |
Leg Extension | 4 | 15-20 | 45 |
Plank | 3 | Hold for 60s | 45 |
Hanging Knee Raises | 3 | 15-20 | 45 |
Day 4: Push (Strength Focus)
Exercise | Sets | Reps | Rest (seconds) |
Barbell Bench Press | 4 | 6-8 | 90-120 |
Weighted Dips or Assisted Dips | 4 | 8-10 | 60-90 |
Dumbbell Arnold Press | 3 | 8-10 | 60 |
Dumbbell or Z-Bar Skull Crushers | 3 | 10-12 | 60 |
Day 5: Pull (Width & Thickness Focus)
Exercise | Sets | Reps | Rest (seconds) |
Pull-Ups (or Assisted) | 4 | To Failure | 90-120 |
T-Bar Row or Landmine V Bar Rows | 4 | 8-10 | 60-90 |
Preacher Curls | 3 | 10-12 | 60 |
Reverse Pec-Deck | 3 | 12-15 | 45 |
Phase 2: The Intensity Amplifier (Weeks 7-12)
We now introduce supersets—performing two exercises back-to-back with zero rest—to maximise your time and metabolic response.
Day 1: Push (Supersets)
Exercise | Sets | Reps | Rest (seconds) |
A1: Incline Dumbbell Press | 4 | 8-12 | 0 |
A2: Bodyweight Push-ups | 4 | To Failure | 90 |
B1: Seated Dumbbell Shoulder Press | 4 | 10-15 | 0 |
B2: Lateral Raises | 4 | 15-20 | 60 |
C1: Tricep Pushdown | 4 | 12-15 | 0 |
C2: Overhead Dumbbell Extension | 4 | 12-15 | 60 |
Day 2: Pull (Supersets)
Exercise | Sets | Reps | Rest (seconds) |
A1: Lat Pulldown | 4 | 8-12 | 0 |
A2: TRX Rows or Dumbbell Reverse fly | 4 | To Failure | 90 |
B1: Seated Cable Row | 4 | 10-15 | 0 |
B2: Cable Rope Face Pulls | 4 | 15-20 | 60 |
C1: Dumbbell Bicep Curl | 4 | 12-15 | 0 |
C2: Dumbbell Hammer Curl | 3 | 12-15 | 60 |
Day 3: Legs & Core (Supersets)
Exercise | Sets | Reps | Rest (seconds) |
A1: Goblet Squat | 5 | 10-12 | 0 |
A2: Bodyweight Squats | 5 | To Failure | 90 |
B1: Leg Press | 5 | 15-20 | 0 |
B2: Sled Push | 5 | 20 yards | 90 |
C1: Plank | 3 | Hold for 60s | 0 |
C2: Medicine Ball Slams | 3 | 15 | 60 |
Days 4 & 5 in Phase 2 will repeat the workouts from Day 1 & 2 of Phase 2 to increase frequency and volume on the upper body.
Fuel Your Transformation: No-Nonsense Nutrition
Your results are made in the kitchen. To lose fat while building muscle, you need a smart nutritional strategy. Prioritise:
- Lean Protein: The foundation of muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of your target body weight.
- Complex Carbohydrates: The fuel for your workouts. Focus on sources like oats, brown rice, and sweet potatoes.
- Healthy Fats: Essential for hormone production. Include avocado, nuts, seeds, and olive oil.
Calorie management is non-negotiable. Use an app like MyFitnessPal to track your intake. For a 90kg man aiming to drop 10kg, a daily deficit of around 500 calories is a sustainable starting point. By keeping protein high, you’ll preserve muscle and stay full, making the fat loss process much smoother.
The Edge: Smart Supplementation
While whole foods are king, a few key supplements can accelerate your progress:
Clear Whey Protein: A light, refreshing, and highly effective way to meet your daily protein goals, especially post-workout. Whey protein is proven to enhance muscle growth and recovery when paired with resistance training [5].
Creatine Monohydrate: The most studied and effective supplement for increasing strength and power. Take 5 grams daily (pre or post-workout) to lift heavier, push harder, and build muscle faster [6].
Track Your Progress with the 12Reps App
To ensure you’re consistently applying progressive overload—the key to long-term gains—you must track your workouts. The 12Reps strength training app is the perfect tool for this.
You can build this entire 5-day split in the app, log every set, rep, and weight, and use the rest timer to stay on track. With a library of over 1,500 exercise demos, you’ll execute every movement with perfect form. Download the 12Reps app for a free trial and bring a new level of precision to your training.
Your Time is Now
This isn’t just another workout plan; it’s a declaration that you’re ready to take back control. It’s a commitment to becoming the strong, energetic, and confident man, father, and partner you were meant to be. The path is clear. Your transformation starts today.
References
[1] Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159–169. https://pubmed.ncbi.nlm.nih.gov/2796409/
[2] Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361. https://pubmed.ncbi.nlm.nih.gov/15831061/
[3] Srikanthan, P., & Karlamangla, A. S. (2011). Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. The Journal of Clinical Endocrinology & Metabolism, 96(9), 2898–2903. https://academic.oup.com/jcem/article-abstract/96/9/2898/2834715
[4] Brooks, N., Layne, J. E., Gordon, P. L., Roubenoff, R., Nelson, M. E., & Castaneda-Sceppa, C. (2006). Strength training improves muscle quality and insulin sensitivity in Hispanic older adults with type 2 diabetes. International Journal of Medical Sciences, 4(1), 19–27. https://www.medsci.org/v04p0019.htm
[5] Cooke, M. B., Rybalka, E., Stathis, C. G., Cribb, P. J., & Hayes, A. (2010). Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 7, 30. https://pmc.ncbi.nlm.nih.gov/articles/PMC2955583/
[6] Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831. https://pubmed.ncbi.nlm.nih.gov/14636102/
