FRST Dads — 9-Week Strength & Conditioning Program

The 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.

Each 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.

What's inside:

• 9 weeks of structured programming across 3 phases

• 3 lift days per week: Upper Body, Shoulders + Legs, and a high-volume Pump Day

• 2 cardio days per week: intervals and met-con circuits that change each phase

• Compound strength progression: 3x5 → 4x4 → 5x4 → 7x3

• Isolation volume that evolves from straight sets to descending sets to PR sets

• Drop sets built into bench press and lat pulldown every session

• Full warmup protocol with movement prep — included every session

• RPE-based loading so you know exactly how hard to push each week

• Steady-state cardio alternatives for every cardio day

• Clean, easy-to-read format with week-by-week progressions

Built for Anytime Fitness, Planet Fitness, or any commercial gym. No spotter required.

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