The Ultimate Workout Framework for Losing Fat & Building Muscle
If you’re a dad who wants to lose fat, build muscle, and boost testosterone but you’re short on time, this is for you.
And as always, if you would rather watch than read, click HERE
After coaching hundreds of men over the last 12 years, I’ve built a simple, efficient workout framework that works whether you have a full home gym or just a set of dumbbells.
In this post, I’ll walk you through the three bulletproof workout templates I use with my clients:
Template A: Upper Body Focus
Template B: Lower Body Focus
Template C: Full Body / HIIT
Each one can be scaled based on your fitness level and time. And if you want a done-for-you version, I’ve created a free 7-week sample plan you can download at the bottom of this post.
Template A: Upper Body Focus
Goal: Build muscle, improve posture, and boost metabolism in 25 minutes.
Structure:
5-minute dynamic warm-up
4 main exercises (3 sets each)
5-minute cooldown
Workout Format:
Push Movement – Dumbbell chest press, overhead press, or push-ups
Pull Movement – Single-arm row, barbell row, or resistance band row
Shoulder Movement – Lateral raises, Arnold press, or pike push-ups
Arms (Superset) – Bicep curls + tricep extensions
Pro Tip: Follow the rule of progressive overload — slightly increase weight or reps every 2–3 weeks. That’s how you keep building strength and muscle instead of plateauing.
Sample Progression:
Weeks 1–2: 3 sets of 10–12 reps
Weeks 3–4: 3 sets of 8–10 (increase weight)
Weeks 5–6: 3 sets of 12–15 (same weight, higher reps)
Week 7: Deload (lighter weight, 2 sets)
Rest 60–90 seconds between sets, 2 minutes between exercises.
Template B: Lower Body Focus
Goal: Burn the most calories and build real strength.
Your lower body includes your biggest muscles — legs and glutes — which means higher calorie burn and a natural testosterone boost.
Structure:
25–30 minutes total
4 main exercises
Workout Format:
Squat Variation – Goblet squats, back squats, or jump squats
Hinge Movement – Romanian deadlifts, single-leg deadlifts, or glute bridges
Single-Leg Exercise – Bulgarian split squats or walking lunges
Core Stability – Planks, dead bugs, or farmer’s carries
Why Single-Leg Work Matters:
Most of life walking, running, playing with your kids happens on one leg at a time. These exercises improve balance, reduce injury risk, and keep your body athletic as you age.
Progression Plan:
Weeks 1–2: 3 sets of 12–15 reps
Weeks 3–4: 3 sets of 8–10
Weeks 5–6: 3 sets of 10–12
Week 7: Deload, 2 sets of 10 reps
Template C: Full Body / HIIT (The 20-Minute Fat Burner)
Goal: Burn fat fast and maintain lean muscle.
Perfect when you’re short on time. This high-intensity format hits every major muscle group while keeping your heart rate up for maximum calorie burn.
Structure:
3-minute warm-up
4 exercises in a circuit (3 rounds total)
2-minute cooldown
Format: 45 seconds work / 15 seconds rest
Squat Variation – Thrusters or jump squats
Push Movement – Push press or burpees
Pull Movement – Renegade rows or mountain climbers
Core Exercise – Weighted sit-ups or planks
Progression:
Weeks 1–2: Complete all 3 rounds
Weeks 3–4: Aim for more reps in the same time
Weeks 5–6: Add variety or load
Week 7: Decrease intensity by 30% for recovery
Tip: Focus on intensity, not just weight. The goal is continuous movement for the full 45 seconds — light weights, fast pace, maximum effort.
Why This Framework Works
Because it’s simple, efficient, and scalable.
Each template removes the guesswork and targets your body’s key energy systems so you can train hard, recover better, and make real progress.
This is the same framework I’ve used to help hundreds of dads:
Lose stubborn belly fat
Build muscle without hours in the gym
Regain energy and confidence
If you’re ready to make your workouts structured, simple, and effective, grab my free 7-week sample plan below and start proving it in your own life.
👉 Download the Free 7-Week Workout Plan
Written by: Neil French
Certified Strength & Conditioning Specialist (NSCA) | Founder, Prove In Health
Helping high-achieving fathers reclaim their health and energy through proven systems that work.
