For Busy & Broken Dads Who Want Their Mojo Back
Get Strong, Fit, and Pain-FreeWithout Giving Up Your WeekendsOr Time With The Kids.
A scientifically backed program designed to work around your lifestyle, not engulf it.
No credit card required · cancel any time
A note from Brando
honestly, I don't care if you stay or bounce. I run 3 gyms in Sydney and built this program for my mates to get back in shape — and felt like sharing it with anyone who's after the same thing.
— Brando, owner @ BBB Gym
The Three Dad Problems
Feel Like You've Let Yourself Go Since Becoming A Dad?You're Not Alone.
the belly's back
the metabolism slowed. the dad-bod set in. nothing you've tried sticks past week three.
your lifts have stagnated
you used to throw weight around. now your back hurts loading the car. you don't even know what you can squat anymore.
you've got no time
between work, the kids, and being half-present at dinner — when exactly is this hour-long workout supposed to happen?
You're not too far gone. You just need the right system.
How It Works
Three Steps. Zero Faff.
pick your tier
10 min, 25 min, or 35 min. some days you've got an hour. some days you just need to get something in.
follow the workout
every minute on the minute. start the timer, hit your reps, rest until the clock clicks over. no overthinking.
track your fuel
we calculate your daily cal + protein/carbs/fat. plug it into MyFitnessPal. eat what you like, hit the numbers.
Why It Works
The System, Not The Willpower.
Strength + conditioning in one session
Full body programming with a unique formula — you get stronger AND fitter at the same time. No two-a-days, no choosing which one to skip. Big results in a short window.
Nutrition done for you
We've built a calculator that uses your body type and goals to tell you exactly how much to eat. Plus dad-friendly recipes and guides so it actually sticks. No maths, no fad diets, no powders.
Start any day. Never behind.
The program is crafted so you can jump in whenever — Monday, Friday, mid-cycle, doesn't matter. You slot straight in. Done in any order, gets you the same outcome.
What You'll Feel In 8 Weeks
Built By A Dad, For Dads.
- drop up to 5kg of body fat in your first phase
- energy back, mood up, sleep deeper
- lift heavier without the next-day write-off
- move without that nagging back / knee / shoulder
- confidence back — feel in control again
- habits that compound, not crash
What's Inside
Everything To Get The Job Done.
Programmed workouts
Gym, dumbbell, or bodyweight — three tracks, same outcomes
Movement tutorials
Every lift, every variation — taught properly
Meal plans & recipes
Curated dad-friendly food, macros included
Phase-aware load targets
We tell you what weight to use — based on your 1RM
Last-time deltas
See exactly how much stronger you got vs 8 weeks ago
Crew leaderboard
Sync workouts with mates. Light competition. No drama.
Pricing
3 Days Free. Pick A Plan After.
No card required upfront.
Weekly
$7
per week
try it. cancel any time. no commitment.
Monthly
Most popular$28
per month
the default. stay on it long enough to actually see change.
Yearly
Best value$200
per year
$16.67/mo · save $136
save $136. for blokes who already know they're in.
No credit card required · cancel any time
Questions
The Usual Ones.
what equipment do I need?
depends on your track. Bodyweight = nothing. DB = a pair of dumbbells. Gym = barbell, rack, bench. You pick when you start.
do I need to be fit already?
no. that's the point. we scale every movement — easier, standard, harder. start where you are.
how long is each session?
you choose: 10 min (minimum), 25 min (standard), or 35-40 min (full send). pick fresh every day based on what you've got.
what happens after the 3-day trial?
we ask you to pick a plan. weekly ($7), monthly ($28), or yearly ($200). no card required upfront — you only enter payment if you decide to continue.
can I cancel?
any time. one tap from your profile. no hoops, no calls, no 'are you sure'.
is the nutrition stuff mandatory?
no. you can ignore the macros and just train. but blokes who train AND fuel see results 3-4x faster. you do you.
Start Showing Up For Yourself.In Less Than 10 Minutes A Day.
No credit card required · cancel any time