Detroit · Age 47 · Six on, one off

Dad BodDamn Daddy.

Everywhere I go, someone asks what I do. So here it is: the exact system. Calisthenics, plyometrics, cardio, and a heavy max-load day every 15 days. The daily circuit needs just a bar, a floor, and a decision.

See what's inside
290Pushups / day
30Pullups + 30 chin-ups
6 + 1Days on / day off
15Day max-load cycle

The main event

One hundred dollars. 135 days. Dad Bod to Damn Daddy.

The 45-Day Reset plus the 90-Day Challenge, back to back. Day 45 of the Reset is Day 1 of the 90, so it's one continuous plan, not two programs.

  • The 45-Day Reset (bodyweight only, heal and prep)
  • The 90-Day Challenge (max-load weights, cardio, plyometrics)
  • Instant PDF download after checkout
$140 separately
$100
Save $40 One-time payment. Individual programs: Reset $65, Challenge $75.

DISCIPLINE. STRENGTH. LEGACY.

Built at 47. Earned one rep at a time. No shortcuts, no excuses, no certificate. Just proof.
FOLLOW THE JOURNEY ON TIKTOK · @4THEPLOT313 · DAD BOD OUT, DAMN DADDY IN · @4THEPLOT313 · SIX ON, ONE OFF ·

Credentials?

No certificate. Just proof.

Read the story

Real footage

Day 1 to Day 87.

Back-view pullups from the start of my Reset to Day 87 of the 90-Day Challenge. My results, unaltered. Yours will vary.

Watch the transformation
Day 1, Day 45, Day 63 and Day 87 comparison

The upgrade

Which one are you?

The Dad Bod

  • "I'll start Monday."
  • Sore back from the couch
  • Hoodie in July
  • Skips the workout, keeps the excuses
  • Settling. Comfortable. Quiet.

The Damn Daddy

  • Jump rope before the coffee cools
  • Hangs upside down for situps
  • People stop him at the store
  • Shows up 6 days straight
  • Built, disciplined, unbothered.

The daily circuit

This is the whole thing.

Warm up with jump rope, then run the circuit 3 times. Round one opens with the big 200-pushup block. Rounds two and three swap it for a lean 30. It adds up to about 290 pushups a day.

Jump ropeWarm up and wake the engine
5 min
PushupsRound 1: 4 sets of 50 · Rounds 2 & 3 skip this
200
Inverted handstand pushups
10
Wide-grip pullups
10
Close-grip pullups
10
Upside-down situpsHang from the bar
10
Chin-upsFlip around
10
Bar swing → straight-bar tricep dips
Reps
Ground pushups
30
Leaping jumps
Plyo
Alternating knee-to-chest skipsThen reset. Go again. 3 circuits total.
Go

The cycle

Six on. One off. Then we go heavy.

Every 15 days, one full-body heavy progressive max-load free-weight session. Then two days of active rest: light cardio only, no calisthenics. Then right back into the circuit.

1Circuit
2Circuit
3Circuit
4Circuit
5Circuit
6Circuit
7Off
15Max Load
+1Active Rest
+2Active Rest
↻Back to it

The 6-on / 1-off rhythm repeats. On day 15 of the cycle, the max-load free-weight day replaces the circuit.

Start here

Don't lift. Reset.

Most people in the gym are overtraining or training ineffectively. Step one is the 45-Day Reset: 44 days bodyweight only, no machines, no weights. Day 45 is Day 1 of the 90-Day Challenge, and the weights are back.

See the 45-Day ResetThen the 90-Day Challenge

Pick your level of in

Ways to get after it

Start here

The Blueprint

The full written system with the circuit, progressions, and the 15-day cycle.

$47
See it

The Workout Daddy Crew

Daily circuit, cycle calendar, and dads supporting dads. Workout Daddy + Nexus Discipline.

$4.44 / mo
Join the Crew

Coaching

1-on-1 with me. Strategy call or full online coaching.

$149 from
Work with me

Merch

Wear it. Get stopped in the grocery store.

$28 from
Shop

Get the free 7-day starter circuit

Drop your email and I'll send the starter version of the circuit, scaled so you can actually finish it.

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