DS-01 · strength training for fathers
the workout app for busy dads
strength programs built for the hours you actually have. a coach writes the program. the app does the math from what you lifted last week.
20 founding spots · paid plans are not live yet
wk 3 · mon · dad built
liveupper a — bench
press heavy, row hard, then chase the pump.
bench press
lb @ 74% · 4×6 · tgt rpe 7
45·10·5 /side
- set 16 reps · rpe 7
- set 26 reps · rpe 7
- set 3—
- set 4—
then
- weighted pull-up3×8–12
- incline db press3×12–15
- chest-supported row3×12–15
- + 4 more
13
weeks a block, deload and test week included
3
programs, one coach
2
lifts on a time-crunched upper a — bench, not 8
20
founding spots, free for life
how it decides
the coach writes it. the app does the math.
nothing about your training is generated. every number traces back to your maxes and your log, and you can see the working.
- 01
your numbers set the weight
tell it your maxes once. the main lifts are a percentage of them, rounded to a load you can build from plates. accessory weights come from what you log.
bench press 225 × 74% = 166.5 → 165 lb · 45·10·5 /side
- 02
last week moves this week
log the sets and the next session uses them. accessory work adds load once every set reaches the top of its range. on the main lifts, how hard a session felt against its target rpe nudges the next week's percentage.
weighted pull-up · 3×8–12 · all sets at 12 → +5 lb
- 03
short on time, do the start of the day
tap time crunch on any gym day you have not started. the day keeps its warm-up and up to 2 of its first lifts, at up to 3 sets each. the rest of the day is skipped.
upper a — bench · 8 lifts → 2 lifts, up to 3 sets each
the programs
three programs. seven days each.
gym days are the full sessions. the other days are outside sessions or rest, and the lifting days anchor the week.
the block
example · wk 3 of 13
every program runs in 13-week blocks. the load climbs, a deload week lets it settle, and a test week sets the numbers for the next block.
morning
a morning routine before the house wakes up
tell it how you slept and how much time you have. you get a short list for the morning.
sleep · time you have · a short list
fuel
fuel: dinners to shopping list
pick a dinner menu, open any meal for the full recipe, tick off what is already at home, and get a shopping list in store order.
menu · recipe · pantry · list in store order
your coach
andrew brough
usaw · cf-l1 · nasm-cpt
written by a coach who is also a dad
andrew brough built dad strength for the hours dads actually have. the programming is his. the app does the math: every working weight comes from your own numbers and what you logged last week.
- usaw sports performance coachusaw
- crossfit level 1 trainercf-l1
- nasm certified personal trainernasm-cpt
founding dads
join the first 20 founding dads
founding dads get dad strength free for life in exchange for honest feedback. sign in with google to claim a spot. paid plans are not live yet.
sign in