Tactical Blueprint — Built by a Dad

THE
HYBRID
DAD
METHOD

Built for the 60-hour week.
Designed for the 168-hour father.

3
Lift Days
3
Cardio Days
45m
Max Session
Get the Blueprint — £19
One-time payment. Instant download. No subscription.
▶ TACTICAL BLUEPRINT — v2.0
THE
HYBRID
DAD
METHOD
Built for the 60-hour week.
Designed for the 168-hour father.
3
LIFT DAYS
3
CARDIO DAYS
45m
MAX SESSION
WHY I
BUILT THIS
COMMAND
CENTER
SESSION
1
SESSION
2
NUTRITION
The problem

MOST PLANS WEREN'T
BUILT FOR YOU

Standard fitness programmes assume you have unlimited time, 8–9 hours of sleep, and low stress. That isn't the reality for most dads.

✕Assume hours of free time per day
✕Built for people sleeping 8–9 hours per night
✕Fall apart the moment you miss a session
✕Charge £150+/month for the privilege
The old life
4–5 gym sessions per week
2 runs per week
Circuits, swimming, boxing
8 hours sleep
The new reality
45-minute windows
Broken, inconsistent sleep
Work + baby + life
Something that actually fits
What's inside

THE FULL
BLUEPRINT

01
Why This Exists
The honest story behind the guide — and why standard programmes don't work for the modern dad.
The Foundation
02
Command Center
Your weekly deployment schedule. 3 lift days, 3 cardio days, 1 rest day. Built to adapt when life doesn't cooperate.
The System
03
Lifting Session 1
Chest, back, shoulders, arms, core. Full-body compound supersets. 45–60 minutes max.
Push + Pull
04
Lifting Session 2
Squat opener, posterior chain, shoulders, triceps, calves, core. Built around the big compound lifts.
Lower Focus
05
Lifting Session 3
Pull, incline press, deadlift anchor, back, hamstrings, arms. The week's heaviest session.
Deadlift Day
06
Zone 2 Cardio
Run, cycle, row, swim or cross-train. 30–60 minutes. Builds your engine without wrecking your recovery.
Cardio Protocol
07
Nutrition Cheat Sheet
Calories, macros, food choices and a personal strategy for staying flexible without losing progress.
Fuel
08
Break Glass Protocol
A dedicated fail-safe for when life gives you 20 minutes and nothing else. Short, sharp, effective.
Fail-Safe
09
Recovery Protocol
Priority checklist, optimal vs survival mode, and why the long game beats every short-term push.
Longevity
Inside the sessions

HOW THE
SESSIONS WORK

Every session is built around compound supersets — paired exercises back to back to maximise output in minimum time. Each exercise comes with multiple equipment options so you're never stuck.

SESSION 1
Push + Pull
Chest, back, shoulders, arms and core — all in one 45-minute session. 4 supersets, zero wasted time.
4 supersets · Full body
SESSION 2
Squat Day
Opens with a heavy squat, then moves through posterior chain, shoulders, arms and core. Built around the big lifts.
3 supersets + opener · Full body
SESSION 3
Deadlift Day
Anchored by a heavy deadlift. Back, hamstrings, pull strength and an arm finisher round it out.
3 supersets + anchor · Full body
FULL EXERCISE LIST — INSIDE THE GUIDE
Every set, every rep range, every variation. All three sessions fully mapped out.
Get the Blueprint — £19
D
The Author
Dad · Business Owner · Former 5-day gym rat
31
Age
1
Kid
£0
Coach fee
The story

BUILT FROM
REAL LIFE

I lived up until my early 30s child free, stress free — with more time than I ever realised. 4–5 gym sessions a week, 2 runs, circuits, swimming, boxing. Time was abundant. Recovery was easy.

That came to an abrupt end when we welcomed a child to the world. I tried to keep the same routine. The mind was willing, but after a few weeks of sleepless nights, the body simply couldn't keep up.

I spent months paying for online coaching — £150+ a month for programmes that still didn't account for a 3am wake-up, a full day of work, and trying to be present at home. So I built my own system instead.

This guide is everything I wish I'd had. Not perfect weeks. Not peak performance. Just a sustainable way to stay strong, stay healthy, and still be a good dad.

Value comparison

WHY NOT JUST GET
A COACH?

Online Coach Hybrid Dad Method
Structured workout plan✓✓
Built around dad life—✓
Nutrition guidance✓✓
Fail-safe protocols—✓
Adaptable to bad weeks—✓
Instant access—✓
Cost£150+/month£19 once
Chapter 05

NUTRITION
WITHOUT THE FAFF

You don't need a perfect diet. You need a rough structure — and the flexibility to actually live your life.

WHAT'S COVERED
✓How to find your TDEE baseline
✓Calorie targets for every goal
✓Protein, fats and carb priorities
✓A practical food list — no noise
✓The 150 calorie deficit rule
The guide includes a full nutrition chapter — not a textbook, not a meal plan. A practical cheat sheet you can actually follow between work, a baby, and the rest of life.
INSIDE THE GUIDE
THE 150 DEFICIT RULE
One of the personal strategies in the nutrition chapter — a simple approach to maintaining weight that gives you the flexibility for family days and the odd takeaway, without ever feeling restricted.

The full details are inside.
One-time purchase · Instant download
STOP PAYING
£150/MONTH.
PAY £19 ONCE.

Everything you need to stay fit as a dad — structured, flexible, and built around the life you actually have.

Online coach equivalent: £150+/month
£19
one-time
payment

Get The Hybrid Dad Method
11-page tactical blueprint
3 full workout sessions
Nutrition cheat sheet
Instant PDF download
Works with any schedule
No subscription. No upsells. Just the guide.
Questions

FAQ

Yes, you'll need access to a gym. Every exercise comes with multiple equipment options (barbell, Smith machine, dumbbells, cables, machines) so you can work with whatever your gym has.
That's exactly what the programme is built for. Because every session is full-body, dropping from 3 to 2 (or even 1) sessions doesn't mean leaving any muscle group untrained. The guide includes an explicit adaptability protocol for tough weeks.
This programme works best for someone who has trained before and is returning to the gym after a period of reduced activity. If you're completely new to the gym, it's still very workable — just start lighter and focus on form.
You get an instant PDF download in a mobile-optimised format — designed to look great on your phone so you can pull it up at the gym. Clean, minimal, and easy to follow mid-session.
Because I built this to be a genuine alternative to an expensive online coach — not another overpriced PDF. At £19 it's less than a round of drinks, less than one month of a fitness app, and a fraction of what a coach costs. If it gets one dad back in the gym consistently, it's done its job.