Dadzilla Reboot
Foundation
Restore movement, rebuild habits, take the load off. Where every dad starts — or restarts.
6
Weeks
3–4×
Per week
30–45m
Session
Beta waitlist open · Dads 35–55
Built for dads.
Not excuses.
A 52-week workout plan for dads who refuse to go soft. Strength, conditioning, and recovery — programmed around real life: kids, jobs, and 5 a.m. starts.
52Weeks mapped
6Training phases
30–55Min per session
0Excuses accepted
The real problem
Your body got sidelined.
Work, kids, everything else — training fell off the list. Dadzilla puts it back with real exercise science: Zone 2 cardio, progressive overload, the Norwegian 4×4 — programmed for you and explained in plain English.
01
No time
Sessions built for 5 a.m. — warm-up included, done in 30–55 minutes, before the coffee gets cold.
02
No consistency
Monthly challenges and habit stacks that build momentum without five gym days a week.
03
No budget
Minimal equipment. A $500 garage setup covers all six phases — no $200/month membership.
04
No momentum
A community of dads in the same fight. Accountability without the cringe.
The mission
Strong dads raise stronger kids.
Every rep is a lesson they watch. This is for the dad who knows that showing up for himself is showing up for his family.
The system
One year.
Six phases.
Each phase builds on the last. Realistic schedules, progressive overload, no wasted sessions — 52 weeks, mapped.
Phase 1 · Start here
Phase 2
Chassis Protocol
Structural strength
Build the frame before the engine. Carries and anti-rotation work that build the trunk control a dad’s lower back leans on.
8
Weeks
4×
Per week
40–50m
Session
The flagshipPhase 3
Forge
Peak strength
The flagship. Progressive barbell strength around the big lifts — squat, deadlift, bench, clean. Built to last into your 50s.
14
Weeks
4×
Per week
45–55m
Session
Phase 4 · Recovery
Rebuild
Active recovery
Strategic reset after Forge. Lower volume, mobility, and Zone 2 cardio to protect the gains before the final push.
7
Weeks
5×
Per week
30–40m
Session
Phase 5 · Seasonal
Fit Fall
Conditioning
Two strength days plus interchangeable Zone 2 cardio — arrive at the holidays lean and mobile.
5
Weeks
5×
Per week
35–50m
Session
Phase 6 · Peak
Winter Warrior
Max strength
The hardest phase of the year. Five core barbell lifts, low reps, high intensity — finish December your strongest.
12
Weeks
4×
Per week
50–55m
Session
Train anywhere
Any device.
Anywhere.
No downloads, no app store. Your workouts live at dadzillafit.co — save the bookmark to your home screen and it opens like an app.
01
Workout tracking
Log every set, see form guides, and track PRs automatically.
02
Monthly challenges
A new challenge every month. Log your own reps — no server, no rankings.
03
Dad community
Dads in the same fight — over on Facebook, not buried in an app feed.
Join the Facebook group →04
Move between devices
Export your whole log to a file and restore it on a new phone. No account, no cloud, nothing to sign into.
Complementary protocols
Two more ways in.
Both run alongside the 52-week system — never instead of it, and neither is a seventh phase. Both are free for the Dadzilla community during beta: follow, DM us, and we’ll send your access code.
Free · Live now
Project Longevity
12 weeks · Healthspan
A 12-week longevity-focused protocol: aerobic capacity, strength, grip, mobility and balance — the qualities that decide what you can still do at 60.
Free · Live now
Dadzilla Flexibility
4 weeks · Mobility
A 4-week Power Yoga, mobility and joint-durability protocol. 15–30 minute sessions for shoulders, knees, hips and backs that still have work to do.
August challenge · live now
Dadzilla
Ruck Month
A 20-minute ruck every day. Military-style endurance without the pounding of running — finished with a 5K family ruck where everyone carries.
20
Minutes · under load · every day
10–45 lb
Load by level
Any route
Your terrain
5K ruck
Final event
The blog
Knowledge for the dad-built life.
Beta program
Get in early.
Get in first.
Early access to every program and challenge, plus direct input on what we build next. Spots are limited. No payment required.
01Early access — every program and challenge before public launch.
02Shape the build — we build what beta dads ask for.
03Beta Dad badge — permanent recognition for showing up early.
FAQ
Answers for skeptical dads.
Is Dadzilla just for dads?
It's built for men 35–55 in the thick of family life — programs, challenges, and community optimized for that demographic. If you're outside that range and you get it, you're welcome.
Do I need a gym membership?
No. Reboot and Rebuild run on bodyweight and kettlebells. Forge and Winter Warrior need basic barbell equipment — we have a guide to a $500 home gym that covers the whole year.
How much time do sessions take?
30–55 minutes depending on the phase, warm-up built in. Designed for dads training at 5 a.m. before the house wakes up, or on a lunch break. No fluff, no filler.
I haven't trained in years. Can I do this?
That's exactly what Reboot is for — a 6-week hard reset with beginner scaling in every session. If you can walk up a flight of stairs, you can start Day 1.
What does it cost after beta?
Pricing will be announced before public launch. Beta members hear first.
How do monthly challenges work?
A new challenge drops on the 1st. You have until the last day of the month. Log progress daily — challenges complement your training, they don't replace it.
Who built this? Is it legit?
A dad who watched his own father's health take him at 60 — and promised his kids a different story. Eight years of training, half marathons, triathlons, and every fitness app on the market later, the gap was obvious: nobody was programming around a dad's actual life. So he did.
You are not training for the mirror. You are training for the next twenty years of being their dad.
Built to lift. Built to last.