Busy Dad Full Gym 4 (BDFG 4) is an intense 7 week, 5 day/week training plan multi-modal training plan built for busy parents who have access to a fully equipped functional gym. BDFG 4 has a slight endurance emphasis. Strength, chassis integrity, and work capacity are also trained.
Each training session in this plan is designed to last 35-45 minutes.
Busy Moms can also use this training plan. It includes loading for female athletes.
This is Version 1 of the plan, designed in November 2021.
BDFG 4 deploys an MTI’s Rat 6 Strength progression using four classic barbell exercises – Hinge Lift, Bench Press, Front Squat, and Push Press. You’ll train strength 2 days/week.
Work Capacity/Chassis Integrity
BDFG 4 deploys combined 20-30 minute, work capacity and chassis integrity events build around sandbag PT.
Trained one time/week with an “Athlete’s Choice” 45-minute moderate pace effort – either run, spin, row, or swim.
- Monday: Strength – Hinge Lift & Bench Press
- Tuesday: Work Capacity, Chassis Integrity
- Wednesday: Endurance – 45 Minute Moderate Pace Effort
- Thursday: Strength – Front Squat & Push Press
- Friday: Work Capacity, Chassis Integrity
Fully-Equipped functional fitness gym including sandbags (40# for women, 60# for men), plates, barbells, racks, dumbbells and/or kettlebells, plyo boxes, etc.
How long will sessions last?
These training sessions are specifically designed to be completed in 35-45 minutes.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.