Coach Luke training
Strength & Muscle Building Program

Strong. Lean.
Built for
Life.

A strength and muscle building program straight from my gym logs built for busy guys who want to get strong, look jacked and keep showing up year after year.

$29 /month

Less than $1/day. Cancel anytime.

Start Your First Block

No nonsense. Just results.

4
Days/Week
28
Weeks Total
$29
Per Month
Sound Familiar?

You've Got The
Drive.
Not The Plan.

  • ✕ You go to the gym but you don't have a real plan. You're just picking exercises and hoping something works.
  • ✕ You've tried programs before but nothing sticks. No real progress, no phases, no system you actually trust.
  • ✕ Between work, family and everything else, you've got limited hours a week to train. You can't afford to waste time.

You're not broken. You're just busy. And you deserve a program that was actually built for you.

That's exactly what
Dad Strength
is.

The Program

Dad
Strength

Dad Strength Program Cover
Coach Luke ★★★★★

Dad Strength is a 28-week strength and muscle building program delivered through my training app. Every workout, video demo and coaching note, right in your pocket. Four training days a week. Real, measurable progress every week. Designed for the man who wants to be lean, muscular and strong without sacrificing his career or family time.

4
Days/Week
45-60
Min/Session
4
Training Blocks
Any
Commercial Gym
Get Access - $29/mo

Cancel anytime · Instant access

The System

Built to Build
You Up.

Each phase builds on the last so you're not just working hard, you're working smart.

Block 1
Foundation
Build the movement patterns, baseline strength and gym consistency that the rest of the program runs on.
01
↓
Block 2
Build
The workouts evolve as the weights and intensity start to climb. This is where most guys hit their first PRs and start to feel genuinely capable in the gym.
02
↓
Block 3
Momentum
Fresh exercises, higher demands and a jump in intensity. You're building on everything you've put in.
03
↓
Block 4
Peak
Six weeks of building toward heavy compound movements and an optional 1-rep max test at the end.
04
What's Included

Everything
You Need.

📱
App Delivery
Full program in the training app. Track your lifts, watch demo videos, log each session.
🎯
Guided Effort
Every set has a target effort level so the program adjusts to you. You're always progressing at your own pace.
🔁
Strategic Variation
Exercises rotate week to week keeping your body adapting and your sessions from going stale.
🛡️
Built-In Recovery Weeks
Planned recovery weeks at the end of every block. Because staying healthy and coming back stronger is the goal.
🔥
Warm-Up Protocols
Short, targeted warm-ups and cool-down mobility every session. Keeps injuries out of your way without becoming a yoga class.
♾️
Built to Run Again
Once you complete all 4 blocks, start over heavier. The program is designed to be cycled. Every run makes you stronger than the last.

Sample
Training Week

Four sessions, three rest days. Fits around real life.

Monday Lower Push
Prep
  • Bike 2:00 easy / Ankle Dorsiflexion / Banded Lateral Walk / Light Goblet Squat
A. Strength
  • Back Squat4x8 @ RPE 7.5-8
  • BB Walking Lunge2x20 steps @ RPE 7
B. Muscle Work
  • Leg Press (quad bias)3x15 @ RPE 8
  • Standing Calf Raise3x15-20
Mobility
  • Couch Stretch :45/side + Ankle Dorsiflexion Stretch :30/side
Tuesday Upper Push
Prep
  • Row 250m easy / Band Face Pull / PVC Pass-Through / Scap Push-Up
A. Strength
  • Barbell Flat Bench Press4x8 @ RPE 8
  • Seated DB Shoulder Press3x10-12 @ RPE 8
B. Muscle Work
  • Cable Fly3-4x12-15
  • Overhead DB Triceps Extension3x12-15
  • Weighted Decline Crunch3x10-12
Mobility
  • Pec Doorway Stretch :30/side + T-Spine Foam Roll :60
Wednesday Rest

Recovery day. Walk, mobilize, be present.

Thursday Lower Pull
Prep
  • Row 250m easy / Glute Bridge x12
A. Strength
  • Barbell RDL4x10 @ RPE 8
  • Barbell Hip Thrust3x10-12 @ RPE 8
B. Muscle Work
  • Hamstring Glider Curls3x15-20
  • DB Step-Ups3x8-10/leg
  • Hanging Knee Raise3x10-12
Mobility
  • Seated Hamstring Stretch :45/side + Pigeon Pose :30/side
Friday Upper Pull
Prep
  • Row 250m easy / Band Lat Pulldown / Scap Pull-Up / Band Face Pull
A. Strength
  • Weighted Pull-Ups (pronated)4x6-8 @ RPE 8
  • Chest-Supported DB Row3x8-10 @ RPE 8
B. Muscle Work
  • Incline DB Curl3x12-15
  • Rope Face Pulls3x15-20
  • Seated DB Shrug3x12-15
Mobility
  • Lat Hang :30 + Thoracic Extension on Foam Roller :30
Saturday Recovery

Active recovery. Walk, mobilize or make up a missed session.

Sunday Rest / Family Day

The whole point.

Sessions run 45-60 minutes.
No fluff, just what you need.

Real Results

Guys Are
Getting Stronger.

★★★★★

"My confidence has been soaring. My clothes are fitting better, T-shirt sleeves are finally hugging my biceps and my jeans are tighter through my quads. I never thought I'd be putting this much muscle on at 41. It's continuing to make me a better guy, dad and husband."

M
Michael R., 41
★★★★★

"The gym is positively impacting other areas of my life like my family and career. Having way more fun with my kids, being more helpful for my wife, taking on a new role at work. I'm making decisions more confidently. It feels damn good to feel young."

J
James K., 38
★★★★★

"SO MUCH BETTER. Recovery is much better. I'm sleeping better. I'm eating better. I'm enjoying rest days and not worrying about losing gains. The program just works, and I'm loving the results."

SV
Steve V., 34
$29/mo
Less than $1 a day

Elite-level programming at an accessible price.

Your Coach

Hey, I'm Luke.

Father Husband 15+ Yrs Training Online Coach

I'm a fitness coach, a husband and a father. I work a corporate job and I've spent 15+ years figuring out how to train hard without wrecking myself.

I built Dad Strength because I couldn't find a program that respected both my goals and my reality, the early mornings, the packed schedule, and the fact that I need to be healthy for the long run, not just peaking for my next beach vacation.

This program is everything I wish I'd had a decade ago. Built for the version of you that wants to be strong, capable and present, for your family, your career and yourself.

FAQ

Got
Questions.

Yes, this program is designed for a standard commercial gym or a decent home gym. You'll need access to a squat rack, barbell, cable machines and basic dumbbells. It does not require specialty equipment.
Life happens. The program is structured so you can pick up where you left off. Miss a session? Skip it and continue. Miss a whole week? Resume where you are. The effort-based system adjusts to where your body actually is.
This program is best suited for someone with at least 3-6 months of consistent barbell training experience. You should be comfortable with basics like the squat, deadlift and bench press. That said, this program will work for everyone from beginner up to advanced trainees.
After you subscribe, you'll get access to the training app (iOS/Android). Your full program including every workout, every exercise with video demos and coaching notes will already be loaded and ready. You open the app, follow the day's session, log your weights and track your progress over time.
Yes. No contracts, no commitments. Cancel anytime. That said, results take more than a month. We recommend committing to at least one full block (6 weeks) before making any judgments.
Ready to Start?

Stop
Winging It.

Instant access. App delivered. Built for your life.

Join Dad Strength

$29/mo · Cancel anytime · Instant access

🛡️ Train for 2 weeks. If you open the app, follow the program, and don't feel like it's worth it, email me directly and I'll make it right.

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