Free resources
Free guides for busy dads
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The Busy Dad Blueprint
Training. Nutrition. Mindset. Built for dads over 30.
Quad Training Guide
Build stronger, bigger legs without wrecking your knees.
Hamstring Training Guide
The most under-trained muscle in a dad's routine and why that matters.
Back Training Guide
Build a stronger, more resilient back and fix that desk-job posture.
Core Training Guide
Beyond just doing sit-ups, build a core that actually supports your whole body.
Arms Training Guide
Bigger arms without wasting hours. Volume, exercises, and what actually works.
Chest Training Guide
Build real chest strength and size without shoulder pain.
Shoulder Training Guide
Build strong, healthy shoulders that don't give you pain everyday.
Calf Training Guide
Why calves don't grow for most people and what actually works.
Protein Guide
How much you actually need, and how to hit it without overthinking it.
Carbohydrate Guide
Why carbs aren't the enemy and how to use them properly.
Dietary Fat Guide
Why fat isn't making you fat, and how much you actually need.
Calories Guide
The one number that actually determines whether you gain, lose or maintain.
Creatine Guide
The most researched supplement in sports nutrition, explained simply.
Supplements Guide
What's actually worth your money and what's marketing hype.
Training Split Guide
How to structure your week for real results without overcomplicating it.
Recovery & Sleep Guide
Why this matters more than any workout, especially with young kids.
Cardio Guide
How much you actually need, and whether it kills your gains.
Eating Out Guide
How to stay on track at work dos, family meals and kids' parties.
Ready to go all in?
The guides are a great start. The full Fit Dad Challenge is where the real transformation happens.
See the full challenge — £99