Set your plan
Before the block, choose the variants that fit your gym, anatomy and limitations.
DAD STRONG GUIDES
Less searching.
Just train.
Short, practical guides to the training plan and the app’s most important features.
Video guides are in production. The essential answers are already available here in full.
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Jump to a topic
01
GETTING STARTED
Your first 12-week block
Dad Strong alternates between Workout A and B. Two sessions per week are the core; the app logs your performance and suggests the next increase.
Follow the session
Warm-up, work sets and rest periods follow a fixed order. Weight and reps are saved at the set.
Apply progression
After the training block, the app gives you a clear suggestion for the next session.
02
CONTROLLED CHOICE
Swap exercises without diluting the plan
You are not building an arbitrary program. You choose an approved variant of the same movement pattern.
The movement stays
A squat stays a squat, a horizontal pull stays a horizontal pull and a hinge stays a hinge.
Two or three alternatives
Free weights take priority. Useful examples include safety-bar or box squats, dumbbell bench press, T-bar or landmine rows and trap-bar or sumo deadlifts.
Then it stays fixed
The choice applies to the whole block. No spontaneous daily swaps and no loss of comparability.
03
GRIP · CORE · ENDURANCE
How the Carry Mission works
Carry Mission is a stopwatch under load. Set a target time, total weight and tool, then carry for as long as you can.
Set the mission
Choose 10, 15, 20 or 30 minutes, enter the total weight and select kettlebell, vest, dumbbell or barbell.
Pause or finish
Pausing stops active carry time. If you cannot continue, finish the mission directly from the paused state.
Logged automatically
Time, total weight, tool and result are saved in Progression. Signals mark 10, 20 and 30 minutes and a new personal record.
04
MY JOURNEY
Comparable progress photos
Body weight alone does not show the full change. Dad Strong keeps measurements and photos together in one place.
Position your phone
Use the same location, distance and similar lighting whenever possible.
Choose the camera
Switch between the front and rear camera directly in the capture screen.
Take five seconds
The visible self-timer gives you time to prepare for front, back and side views.
05
BADGES
Dad Strong levels: all six requirements count
Squat, bench press and deadlift each count for at least five reps. Pull-ups, a run test and Carry Mission complete the set. A level only activates once all six targets are met.
| Level | Strength × 5 | Pull-ups | Run | Carry |
|---|---|---|---|---|
| Active Dad | 60 / 45 / 80 kg | 2 | Complete 2 km | 15 min · 16 kg |
| DadStrong | 100 / 75 / 130 kg | 8 | 3 km < 16:30 | 30 min · 24 kg |
| DadStrong Elite | 130 / 100 / 170 kg | 12 | 5 km < 24:00 | 30 min · 32 kg |
| Dad Legend | 160 / 120 / 210 kg | 18 | 5 km < 21:00 | 30 min · 48 kg |
VIDEO GUIDES
In production
Short vertical videos will be added to each guide next. They will use captions, clear chapters and the same steps documented here.