Certified personal trainer 

Quick 10 minute Workouts for Busy Dads

Take your results to the next level with this Weeks 5–8 Full Body Workout Plan designed to build lean muscle, burn stubborn fat, and increase total-body strength. This phase includes progressive overload, compound exercises, and core training, helping you stay consistent and push past plateaus. Ideal for busy adults, men looking to lose weight, or anyone following a fat loss and strength training program. Workouts are time-efficient, effective, and structured for continued fat-burning and muscle growth.

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Barbells

Full Body Workout Plan for Weeks 5–8: Build Muscle, Burn Fat & Boost Strength

Get ready for a powerful 30-minute full body workout designed for busy men, dads, and high-performers who want results fast — without wasting hours in the gym. Whether you're working out at home or on the go, this session will torch fat, build lean muscle, and boost energy.

🚀 What You’ll Get: 
✅ Full-body strength and conditioning
✅ Home and Guy (modifications included)
✅ Burn calories for up to 48 hours post-workout
✅ Trainer-led with real-time coaching and motivation

Full Workout breakdown:
Flat DB Press - 3-4 Sets, 10-12 Reps
Cable Overhead Extension - 3-4 Sets, 10-12 Reps
EZ Bar Curl - 3-4 Sets, 10-12 Reps
DB Lateral Raise - 3 Sets, 12-15 Reps
1-Arm DB Row - 3-4 Sets, 10-12 Reps
Goblet Squat - 3 Sets, 10-12 Reps
RDL (Dumbbells)  -3 Sets, 10-12 Reps
Seated Calf Raise (Dumbbells on knee) - 3 Sets, 15-20 Reps

Follow this program for 4 weeks before switching up exercises, track weights & reps. Look to add 5 lbs or 1-2 reps per week exercise.

🔥 Week 1-4 | 30-Minute Full Body Workout  (Home & Gym)

🔥 Want to build strength, burn fat, and hit every muscle in just one workout? This full-body dumbbell & cable routine is designed to maximize muscle growth and efficiency—perfect for busy professionals and parents who don’t have hours to train!

🏋️‍♂️ Workout Breakdown:

🔹 Chest & Triceps:
✅ Dumbbell Bench Press – 5 sets (15, 10, 8, 8, 6)
✅ Cable Tricep Pushdowns – 4 sets of 10
✅ Cable Chest Flys – 4 sets of 10
✅ Tricep Mechanical Drop Set – 3 sets of 12

🔹 Back & Biceps:
✅ Bent-Over Dumbbell Rows – 4 sets of 10
✅ EZ Bar Curls (SS: Wide/Narrow Grip) – 4 sets of 10
✅ Pullovers (Cable) – 4 sets of 10

🔹 Legs & Calves:
✅ Goblet Squats – 4 sets of 10
✅ Calf Raises (Dumbbells) – 4 sets of 10

💡 Tips for Maximum Gains:
✔ Keep rest time to 30-60 seconds between sets to keep intensity high.
✔ Control each rep—slow on the negative, explode on the way up!
✔ Focus on form over weight to avoid injury & see better results.

The Ultimate Full-Body Dumbbell & Cable Workout | Build Strength & Burn Fat in 30 Min!

Start your fitness journey with this Push Workout designed to build strength and muscle definition in your chest, shoulders, and triceps. Perfect for home or gym workouts!

🔥 Warm-Up (5 min): Get the blood flowing with jogging in place, jumping jacks, or dynamic stretches.

💪 Workout Breakdown:

Incline Cable Press: 30-45° incline, retract shoulders, and engage core.
Cable Chest Fly: Keep a slight bend in elbows, squeeze chest at the peak.
Decline Fly: Lower in a wide arc, focusing on lower chest activation.
Skull Crushers: Keep elbows locked, lower bar slowly, squeeze triceps.
Cross Body Extensions: Use a cable or band, keep the elbow stationary, and extend fully.
Over/Unders: Engage core, steady arm movement, and controlled breathing.
DB Shoulder Press: Keep core tight, avoid locking elbows, lower slowly.
Lateral Raises: Lead with elbows, control the movement, avoid momentum.
🏋️‍♂️ Do this workout 2x a week for max results! Stay consistent.

Push Workout for Chest, Shoulders & Triceps – Strength Training for Muscle Growth

Burn fat, build muscle, and boost your energy with this full-body workout! Designed for all fitness levels, this routine targets every major muscle group using strength and cardio for maximum results. Whether you're at home or in the gym, get ready to sweat, tone, and transform your body in just 30 minutes.

Start on your time—click the link below! 
https://jakebougefitness.programs.app/

 #DadBodToFitDad #BusyDadFitness #NoExcuses #TimeEfficientWorkouts #FST30 #FatLossForDads #SuperDadMode


Ultimate Full-Body Workout for Fat Loss & Muscle Gain | Home & Gym Routine

Ready to sculpt stronger, more defined arms? In this video, we’ll take you through the ultimate bicep and tricep workout designed for all fitness levels. Whether you’re looking to build muscle or tone your arms, these effective exercises using dumbbells, cables, and bodyweight will help you achieve your goals. Perfect for both beginners and advanced lifters, this 30-minute routine will boost your strength and confidence. Don’t forget to like, comment, and subscribe for more quick and effective workouts!

Ultimate Bicep and Tricep Workout: Build Stronger, Toned Arms

Take your leg day to the next level with this results-driven workout designed to build strength, torch fat, and boost athletic performance. Perfect for busy dads, this routine targets quads, hamstrings, glutes, and calves in just 30 minutes. Get stronger legs and more energy for your family—start now!

Crush Leg Day: Powerful Leg Workout for Strength and Fat Loss

Discover the ultimate shoulder workout designed for busy dads. This quick and effective routine builds strength, sculpts defined shoulders, and fits into your packed schedule. Perfect for dads looking to maximize gains in minimal time. Start your shoulder transformation today!

Build Strong, Defined Shoulders: Best Shoulder Workout 

Alright, dads, let’s cut through the noise. There are so many weight loss myths out there that it’s no wonder we feel stuck. But today, I’m calling BS on three of the biggest myths holding you back—and I’ll give you real tips you can actually use.

This can be Done with No Equipment

Debunking Weight Loss Myths + Actionable Tips

Short on time? This 10-minute total body workout is perfect for busy dads who want to stay fit without sacrificing family time. This no-equipment routine combines strength and cardio moves to burn fat, build muscle, and boost energy in just 10 minutes! Follow along for easy modifications, and make every second count. Subscribe for more quick and effective workouts designed for your busy schedule!

10-Minute Total Body Workout for Busy Dads | Burn Fat and Build Strength Fast!

Struggling to find time to work out as a busy dad? This 30-minute back and biceps workout is perfect for building muscle and strength while fitting into your hectic schedule. Using simple equipment and effective exercises, this routine targets your lats, traps, and biceps to give you that strong, defined look. Follow along for pro tips and form corrections to maximize your gains. Subscribe for more quick and effective fitness content designed for busy dads!

Ultimate Back and Biceps Workout for Busy Dads | Build Strength in 30 Minutes!

Want a powerful chest? This ultimate chest workout targets your upper, middle, and lower chest with exercises like bench press, incline press, and fly variations. Learn how to maximize muscle activation, improve strength, and sculpt your chest in just 30-45 minutes. Perfect for busy dads balancing fitness with family time.

Build a Bigger, Stronger Chest: Best Chest Workout for All Levels

No fluff. No wasted time. Just results.
8 Weeks to Built is your no-BS full-body training program designed to help busy men pack on lean muscle, increase strength, and reignite their inner beast — in just 4 workouts a week.

This gym-based program blends time-tested compound lifts with strategic accessory work to hit every major muscle group efficiently. Every 2 weeks, the intensity increases to ensure progressive overload — so your body keeps growing, not plateauing.

Whether you’re coming back from a break or just sick of spinning your wheels, this program gives you the structure, simplicity, and challenge needed to finally see results.

What’s Inside:

8-week progressive training plan (4 days/week)
Full-body split with an emphasis on strength and hypertrophy
Glute, core, and shoulder-focused accessory work
Warm-up guide & RIR-based intensity tracking
Built-in alternates to keep it fresh
Gym-friendly — barbell, dumbbell, cable & machine options.

Jake Bouge

@BougePerformance

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