01
Strength rhythm
A simple look at the movement and strength routine you can realistically repeat.
NXTLVL Dad Reset · Private performance
You used to train. Now your week needs a better plan.
For dads who feel stiff, tired, short on time, and far from the athlete they remember. Start with a practical reset that respects work, family, and the week you actually have.
Free · 8 questions · About 5 minutes
General fitness education—not medical advice. If pain, injury, recent procedures, or a health concern affect activity, consult an appropriate licensed professional before changing your routine.
Dad Reset ScoreSample
Starting point
72/100
Ready to rebuild a routine that lasts.
Your next win is consistency—not an all-or-nothing plan.
Strength rhythm72%
Mobility & recovery68%
Energy & readiness74%
Time-fit76%
A clear score, a practical first focus, and a track matched to your current week.
The score
A clearer first move.
02
Mobility & recovery
How everyday movement and recovery habits are feeling in this season.
03
Energy & time-fit
The useful training windows your current week can actually support.
4-week blueprint
Start simple. Build from there.
Start with the 3-Day Program for a fast reset around a busy week, or choose the 5-Day or 6-Day track when that fuller rhythm already fits your schedule. Each option remains available through its secure checkout.
Choose your reset
Three tracks. One practical decision.
Choose the number of training days you can protect most weeks. Start with the 3-Day Program for a busy calendar, choose 5-Day when consistent training is back, or choose 6-Day when a higher-frequency schedule already fits.
Not sure? The 3-Day Program is the recommended starting point for most busy weeks.
Loading the latest catalog details. Program choices and checkout are ready below.
Recommended start
Busy-week default
$9
One-time
3-Day Program
- Who it's for
- Best for a tight schedule that still has room for focused strength and running work.
- Time commitment
- 3 strength days + 3 running exposures
- What's included
- A four-week three-day full-body strength and running program for busy dads. Includes Base, Build, Peak, and Deload weeks, with squat/push, hinge/pull, athletic interval work, tempo running, and a weekly long run.
Full body squat/push · hinge/pull + 5K · athletic + intervals · separate/later long run
Start the 3-Day Program5-Day track
$12
One-time
5-Day Program
- Who it's for
- Best for a consistent weekly rhythm with dedicated upper, lower, conditioning, and run sessions.
- Time commitment
- 5 training days + separate long run
- What's included
- A four-week five-day strength and running program for experienced dads returning to consistent training. Progress through Base, Build, Overload, and Deload weeks with push, pull, lower-body, upper-body, tempo, intervals, and long-run sessions. Includes conservative RPE guidance and recovery guardrails.
Push · Pull + tempo · Lower push · Upper + intervals · Lower pull · separate long run
Choose the 5-Day Program6-Day track
$15
One-time
6-Day Program
- Who it's for
- Best for experienced dads already able to protect a high-frequency training schedule.
- Time commitment
- 6 training days + long run/accessories
- What's included
- A four-week six-day strength and running program for experienced dads with the time and training base for a higher-frequency schedule. Includes Base, Build, Peak, and Deload weeks, plus tempo, interval, and long-run progression.
Push · Pull + tempo · Lower squat · Upper · Lower hinge + intervals · Long run + accessories
Choose the 6-Day ProgramA practical rhythm
Build the week without blowing up the week.
No heroic restart is required. Pick a repeatable training rhythm, complete what fits, and use the next session to keep moving.
01 / Choose the window
Protect two realistic training slots.
Start with the 20–30 minute windows you can defend this week. The program is built to work inside a work-and-family calendar, not against it.
02 / Keep a minimum
Use the short version on crowded days.
Each track gives you a clear session structure so a busy week still has a useful next rep instead of an abandoned plan.
03 / Repeat the rhythm
Progress through four practical weeks.
Build from a simple starting point through planned training days, checkoffs, and logs—then adjust the next week from what you completed.
Printable field guide
See one complete Day 1 first.
Get the Day 1 PDF from the 5-Day Program to review the training format, safety context, and next-step information. The paid programs contain the complete four-week tracks.
A complete Day 1, not the full program.
Enter your email and we’ll deliver the preview along with a short explanation of the available program tracks.