The Dad Bod Reset: 6-Week Home Strength & Fat-Loss Plan for Men 40+
A printable plan for busy men 40+: dumbbells, a chair and 30 to 40 minutes, three days a week.

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The Dad Bod Reset cover
The Dad Bod Reset: 6-Week Home Strength & Fat-Loss Plan for Men 40+
51-page printable PDF · US Letter + A4
  • 51-page printable plan (US Letter + A4)
  • 18 dumbbell workouts, 14 illustrated moves
  • 7-day high-protein meal plan + beer plan
  • 8 coaching emails over six weeks
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
Three sessions a week
18 dumbbell workouts over six weeks at home, 30 to 40 minutes each, with a log for every one.
See your progress
Day 0 tests, check-ins at weeks 2, 4 and 6, and a Day 0 vs Day 42 page.
Plain and honest
Written by me, Coach Luke, NASM-CPT and NESTA nutrition coach. No quick-fix promises, and it doesn't replace your doctor.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Reprint the workout logs any time you want to run the six weeks again, heavier.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com