Let’s be real—most dads don’t have hours each week to spend in the gym. Between work, kids, errands, and trying to get some sleep, the idea of a 5-day training program just isn’t happening. But here’s the good news: you don’t need 5 days. You don’t even need 3.
With a smart, well-structured plan, two focused strength workouts per week can deliver real muscle growth and strength gains. This isn’t a gimmick—it’s a sustainable strategy backed by training principles and used by real people with real lives.
You’re probably skeptical. Two days? Really?
Yes. Because results don’t just come from volume—they come from consistency, effort, and progression. Two days of high-quality, full-body training each week can:
Remember, the best program is the one you can stick to. Two days you actually do beats five days you can’t sustain.
Each training day should be full-body and cover all the major movement patterns: squat, hinge, push, pull, carry. Here's how to build your two-day split:
Superset accessory movements to save time. Keep rest periods between 60–90 seconds for most exercises, and up to 2–3 minutes for heavy barbell work.
The simplest way to progress on a 2-day plan is double progression:
Example: You’re doing 3x8–10 dumbbell bench. Once you hit 10 reps across all three sets, bump the weight up next week. Keep a simple log in your notes app or spreadsheet.
Block those two weekly sessions like work meetings. They don’t move unless something urgent happens—and even then, reschedule, don’t skip.
Life happens. If you miss one session, don’t stress. Move it to another day. Or just do what you can. This plan works because it’s flexible. Consistency over months matters more than perfection every single week.
You don’t need a perfect meal plan—but you do need enough protein. Aim for 0.8–1g of protein per pound of bodyweight. Busy dad protein ideas:
How to Train When You’re a Parent With No Time
External Research: Resistance training volume and hypertrophy