Hey brother — welcome to Dad Strong HQ. Before I throw programming at you, I need to understand WHERE you're starting from. Drop your answers in the comments below. Go through each one — the more honest you are, the better I can help you. --- 1️⃣ CURRENT FITNESS LEVEL (1–10) 1 = Starting from scratch / haven't exercised in months 5 = Exercise sometimes but no real consistency 10 = Training regularly and feeling strong --- 2️⃣ HOW OFTEN ARE YOU TRAINING RIGHT NOW? → 0 days/week (just getting started) → 1–2 days/week → 3–4 days/week → 5+ days/week Also: how long are your sessions? (15 / 30 / 45 / 60+ min) --- 3️⃣ WHAT EQUIPMENT DO YOU HAVE ACCESS TO? → Home gym (dumbbells, barbell, rack, etc.) → Commercial gym membership → Bodyweight only / minimal equipment → Mix of both --- 4️⃣ HOW ARE YOUR NUTRITION HABITS RIGHT NOW? → Dialed in (eating clean, tracking, protein priority) → Pretty good but inconsistent → Chaotic — I eat whatever is around → Fast food / grab-and-go most days --- 5️⃣ TELL ME ABOUT YOUR FAMILY SITUATION How many kids and what ages? Married/partnered? Who handles most of the parenting load? Your training plan needs to fit YOUR life — not some influencer's. --- 6️⃣ WHAT DO YOU DO FOR WORK? → Desk job / sitting most of the day → Physical labor / on my feet all day → Mix of both → Work from home What time does your workday typically start? This helps me find your best training window. --- 7️⃣ HOW PRESENT ARE YOU AS A DAD RIGHT NOW? (1–10) 1 = Physically there but mentally checked out 5 = Decent but get distracted / stressed often 10 = Fully locked in and present with my kids --- 8️⃣ WHAT IS YOUR #1 GOAL RIGHT NOW? → Lose body fat / get leaner → Build strength / get stronger → Fix chronic pain or improve posture → Get more energy for my family → Build a consistent routine that actually sticks → All of the above (we've got you) --- 9️⃣ WHAT'S THE ONE THING YOU MOST WANT TO FIX? → Low back pain → Shoulder or neck tightness → Lack of energy / always tired