Say Goodbye to Your Dad Bod With This 4-Week Workout
CORY GREGORY GETS that finding time to work out as a dad is hard. The 45-year-old trainer, who’s also a father of three, has spent years balancing both parenthood and his love of training—and that experience has helped him crack the code on muscle-building after age 40. His first Men’s Health workout program, Shred Your
CORY GREGORY GETS that finding time to work out as a dad is hard. The 45-year-old trainer, who’s also a father of three, has spent years balancing both parenthood and his love of training—and that experience has helped him crack the code on muscle-building after age 40.
His first Men’s Health workout program, Shred Your Dad Bod, showcases that philosophy, letting you pack on muscle and strength and redefine your body in just 40 minutes a day, four days a week. All you need is a set of dumbbells and a bench—along with the will to fit in these quick training sessions.
3 Reasons This Workout Is Perfect For Dads
Gregory built this plan just for busy guys who want to transform their dad bods (but it works for all guys—kids or no kids). Here’s what makes it great for dads.
1. Cory Gregory has helped tons of guys get shredded.
Follow Gregory’s fat-blasting formula and you can quickly transform your dad bod into lean muscle, like the guys he’s trained below. In Shred Your Dad Bod, he shares exactly what to do every day for four weeks.
In this program, Gregory uses high-volume sets to pack in as much work as possible into your training time. Rep structures like circuits, supersets, and trisets make your efforts more efficient, and cardio drives the gains you’re eager to make.
2. All you need is dumbbells and a bench.
The busier your schedule gets, the less time you have to get to the gym. Cory’s fix: You can do this plan at home with just a set of dumbbells and an adjustable bench. That means you can work out whenever you have time, like right when you wake up or at night after putting the kids to bed.
You’ll do efficient, powerful exercises that torch fat and build muscle, including:
Farmer’s Walk
Few moves are more multipurpose than the farmer’s walk. The simple exercise gets you lifting heavy, and simply by the act of carrying those heavy loads, you’ll build serious forearm strength and midback strength, while challenging your core muscles, too. And as you move from place to place with your weights with no rest, you can expect to ramp your heart rate, making this a unique blend of strength work and cardio all rolled into one.
Pushup and Incline Dumbbell Press Superset
In order to place new challenges on the body without always making you simply increase the weights, Gregory frequently programs supersets like this one. You’ll do 10 pushups to start each set, prefatiguing your chest and triceps, then flow right into incline dumbbell presses. Blends of moves like this (and circuits) continually set you up to build muscle and strength, while keeping your mind engaged with fresh, interesting workouts.
3. You’ll never have to work out on the weekends.
If you’re a dad, you probably spend Saturdays and Sundays shuttling your kids around or carving out precious free time for yourself. On this plan, you’ll hit the weights four times a week, leaving your weekends free. Sneak a peek of a workout from the program below.
Gregory uses circuits and other rep schemes to maximize your workout time in the Shred Your Dadbod program.
Want to try the program? You’ll need to become a Men’s Health MVP member for all the details. Once you subscribe, the program is all yours. But you’re the one who has to make it work for you.
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