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The Dad Bod Reversal Blueprint

A premium, high-impact program that helps busy dads drop 15–25 lbs and build lean muscle in just 90 days

using 30-minute workouts and zero-guesswork nutrition.

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Outdoor Fitness

Who is it for?

The Dad Bod Reversal Blueprint helps busy dads lose 15–25 lbs and rebuild lean muscle in 90 days

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with just 30-minute workouts and a done-for you meal plan that tells you exactly what, when, and

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how much to eat, no calorie counting, no gym bro diets, and no giving up pizza night.

Included in the Program

✅ 90-Day Workout Plan (3–4x/week, 30 mins)

✅ Done-for-You Meal Plans (What/When/How Much)

✅ Grocery Lists & Family-Friendly Recipes

✅ Weekly Check-ins & Progress Tracking

✅ Voice/Chat Support

✅ Client Portal Access

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Bonuses

Pizza Night Protocol

Dad Fuel Grocery List

Weekend Warrior Workout Option

Travel & Fast Food Survival Kit

Fit Man

Program Structure (90 Days / 3 Phases)

Dumbbells

1

Phase 1: IGNITE (Weeks 1–4)

3x/week Full-Body Workouts

1x optional conditioning session

Simple portion-based meal plans

Grocery list + sample menus

Weekly check-ins

2

Phase 2: BUILD (Weeks 5–8)

4x/week Push/Pull/Legs/Core Split

Higher protein, structured carb meals

Pre/post-workout snack options

Strength tracker introduced

3

Phase 3: DOMINATE (Weeks 9–12)

3x/week progressive overload lifts

80/20 flexible eating

Restaurant + holiday guide

Final progress tracking + exit plan

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