The Dadlete Protocol 1.0

The 6-Week Strength & Power Program for Dads Who Train Like Athletes.

You don't have two hours a day. You don't have a college weight room. What you do have is 45 minutes, a barbell, and a reason to stay strong that naps in the next room. The Dadlete Protocol 1.0 is built for exactly that.

What's Inside

• 3 lifting days per week, 45–55 minutes per session — no separate cardio day needed
• 6-week A/B alternating program — two training weeks you rotate, so you learn it, load it, then peak it
• Every session follows the athletic skeleton: explosive barbell work → heavy strength lift + jump power → accessories + mobility → loaded carry finisher
• Olympic lifts with dumbbell alternatives for every movement — snatches and cleans are the main program, but every one has a DB version so nothing is a barrier
• Built-in progression model: beat your last exposure — with 6 weeks of printable training log grids
• Equipment: barbell, dumbbells, jump rope, a box, and something heavy to carry — garage gym approved

Who It's For

Athletically-minded dads who want to stay strong, powerful, and fast without living in the gym. If you want to carry both kids up the stairs and win the backyard footrace, this is your program.

Instant digital download (PDF). For personal use only.