Detroit · Age 47 · Six on, one off

Dad BodDamn Daddy.

Everywhere I go, someone asks what I do. So here it is: the exact system. Calisthenics, plyometrics, cardio, and a heavy max-load day every 15 days. The daily circuit needs just a bar, a floor, and a decision.

See what's inside
290Pushups / day
60Pullups + 45 chin-ups
6 + 1Days on / day off
15Day max-load cycle

The main event

One hundred dollars. 135 days. Dad Bod to Damn Daddy.

The 45-Day Reset plus the 90-Day Challenge, back to back. Day 45 of the Reset is Day 1 of the 90, so it's one continuous plan, not two programs.

  • The 45-Day Reset (bodyweight only, heal and prep)
  • The 90-Day Challenge (max-load weights, cardio, plyometrics)
  • Instant PDF download after checkout
$140 separately
$100
Save $40 One-time payment. Individual programs: Reset $65, Challenge $75.

DISCIPLINE. STRENGTH. LEGACY.

Built at 47. Earned one rep at a time. No shortcuts, no excuses, no certificate. Just proof.
FOLLOW THE JOURNEY ON TIKTOK · @4THEPLOT313 · DAD BOD OUT, DAMN DADDY IN · @4THEPLOT313 · SIX ON, ONE OFF ·

Credentials?

No certificate. Just proof.

Read the story

Real footage

Day 1 to Day 87.

Back-view pullups from the start of my Reset to Day 87 of the 90-Day Challenge. My results, unaltered. Yours will vary.

Watch the transformation
Day 1, Day 45, Day 63 and Day 87 comparison

The upgrade

Which one are you?

The Dad Bod

  • "I'll start Monday."
  • Sore back from the couch
  • Hoodie in July
  • Skips the workout, keeps the excuses
  • Settling. Comfortable. Quiet.

The Damn Daddy

  • Jump rope before the coffee cools
  • Hangs upside down for situps
  • People stop him at the store
  • Shows up 6 days straight
  • Built, disciplined, unbothered.

The daily circuit

This is the whole thing.

Open with 200 pushups and a handstand-pushup ladder, once. Then run the circuit 3 times. It adds up to about 290 pushups a day.

PushupsOpener, once: 4 sets of 50
200
Handstand pushupsBetween each set of 50
10, 8, 6, 4
Jump rope
3 min
Wide-grip pullups
10
Close-grip pullups
10
Hanging inverted situpsElbows to head, elbows to knees
10
Chin-ups
15
Jump rope
3 min
Forward leapsForward, then backward
4-5 each way
Knee-to-chest skipsForward, then backward
6-8 steps each way
Pushups + handstand pushupsThen reset. Go again. 3 circuits total.
30 + AMRAP HSPU

The cycle

Six on. One off. Then we go heavy.

Every 15 days, one full-body heavy progressive max-load free-weight session. Then two days of active rest: light cardio only, no calisthenics. Then right back into the circuit.

1Circuit
2Circuit
3Circuit
4Circuit
5Circuit
6Circuit
7Off
15Max Load
+1Active Rest
+2Active Rest
↻Back to it

The 6-on / 1-off rhythm repeats. On day 15 of the cycle, the max-load free-weight day replaces the circuit.

Start here

Don't lift. Reset.

Most people in the gym are overtraining or training ineffectively. Step one is the 45-Day Reset: 44 days bodyweight only, no machines, no weights. Day 45 is Day 1 of the 90-Day Challenge, and the weights are back.

See the 45-Day ResetThen the 90-Day Challenge

Pick your level of in

Ways to get after it

Start here

The Blueprint

The full written system with the circuit, progressions, and the 15-day cycle.

$47
See it

The Workout Daddy Crew

Daily circuit, cycle calendar, and dads supporting dads. Workout Daddy + Nexus Discipline.

$4.44 / mo
Join the Crew

Coaching

1-on-1 with me. Strategy call or full online coaching.

$149 from
Work with me

Merch

Wear it. Get stopped in the grocery store.

$28 from
Shop

Join the Workout Daddy list

Get the newsletter. Get in the giveaways.

Training notes, new drops, community giveaways, and first access to everything we launch. Dads supporting dads.

No spam. Unsubscribe anytime. Giveaways run under posted official rules; no purchase necessary.