{"product_id":"frst-dads-9-week-strength-conditioning-program","title":"FRST Dads — 9-Week Strength \u0026 Conditioning Program","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eThe FRST Dads program is a 9-week strength and conditioning plan built specifically for dads who want to get serious about training without overcomplicating it. Three lift days, two cardio days, commercial gym equipment only. No Olympic lifts. No guesswork.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eEach phase builds on the last — starting with foundational strength in Phase 1, loading heavier with descending sets in Phase 2, and finishing with a PR week in Week 9 to measure exactly how far you've come.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e9 weeks of structured programming across 3 phases\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e3 lift days per week: Upper Body, Shoulders + Legs, and a high-volume Pump Day\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e2 cardio days per week: intervals and met-con circuits that change each phase\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eCompound strength progression: 3x5 → 4x4 → 5x4 → 7x3\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eIsolation volume that evolves from straight sets to descending sets to PR sets\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eDrop sets built into bench press and lat pulldown every session\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eFull warmup protocol with movement prep — included every session\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eRPE-based loading so you know exactly how hard to push each week\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eSteady-state cardio alternatives for every cardio day\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eClean, easy-to-read format with week-by-week progressions\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eBuilt for Anytime Fitness, Planet Fitness, or any commercial gym. No spotter required.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eLink in bio.\u003c\/p\u003e","brand":"FRST Athletics ","offers":[{"title":"Default Title","offer_id":45758600708130,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/FRST_Ath_Dads.png?v=1781141379","url":"https:\/\/frstathletics.com\/products\/frst-dads-9-week-strength-conditioning-program","provider":"FRST Athletics ","version":"1.0","type":"link"}