Turn your old Dad Bod into your new God Bod
Maybe you’re a dad now and don’t have much time to exercise.
Maybe you’re not as lean as you used to be in college.
Maybe you lost some weight and are ready to work out.
Maybe progress has stalled and you are wondering why.
This is how you turn your old Dad Bod into your new God Bod.
The missing pieces
It’s not your fault that your body isn’t quite where you want it to be. Common knowledge that you find online, in gyms, and with trainers is critically off.
These are the missing pieces:
- First and foremost, nutrition. We covered this last time with The NEW Food Pyramid. This teaches you everything you need to know about what food is good for you, what food is not good for you, and what food is poison.
- Practical and holistic training. We published the New Pointman Protocol to handle this for you. This simple system will make you stronger and faster, and will fit your schedule.
The Pointman Protocol is the best workout for busy dudes who want to get strong and look good, quickly. It’s complete and scales to any frequency, though 2-4 workouts per week is ideal.
But….
What if you don’t have that much time?
What if you can’t justify buying equipment?
What if you don’t have a gym near you?
What if you need to work out between calls in 30 minutes or less?
What if it’s not practical to break a sweat then need to shower?
What if you want a rest day routine that gets you moving without stress?
An ideal routine would accommodate these limitations and, in my search for something that suits, I found a surprise.
It’s even more simple than I thought
The Pointman Protocol can handle these limitations perfectly, it just needs to be altered slightly.
This is what you have to do:
- Follow the Pointman Protocol, but with bodyweight exercises only
- Choose movements from the ultimate guide to bodyweight exercises
- Alternate upper body and lower body movements
- Take each set to failure
- Do 1-2 sets per exercise, that’s it
It’s absurdly simple, but it totally works. This is what I love about the setup:
- You can do it literally anywhere, you don’t need any equipment for the basics
- You can do this between Zoom calls, even in less than 20 minutes in some cases
- You don’t have to break a sweat or even change clothes
- It’s a great training introduction (or reintroduction) to guys who haven’t been active for a while
- You can do it on rest days to stay active and mobile
- It can fit in to your day anywhere
- It’s safe and accessible to anyone
- You can do it every day
- Get better at bodyweight work like this and you will improve your performance in sports and life
- It just feels more approachable, less intimidating, and easy to get started
The God Bod Routine
The Pointman Protocol scales to your level of ability and resources, and even more so for God Bod. Below are a few workout routine options ranked by increasing difficulty, though there is no wrong way to do this if you follow the instructions.
Level 1 example:
- Hindu squats
- Bodyweight rows
- Jump squats
- Pushups
- Front to back lunge
- Decline pushups
- Glute bridge
- Face pulls
- Leg raises
Level 2 example:
- Sissy squats
- Pullups
- Jump squats
- Dips
- Sprinter lunges
- Explosive pushups
- One leg glute bridge
- Chinups
- Toes to bar
- Face pulls
Level 3 example:
- Pistol squats
- Muscle ups
- Box jumps
- Handstand pushups
- Sprinter lunges
- Dips
- Nordic curls
- Pullups
- Calf raises
- Thib raises
- Front lever
- Face pulls
Hit reply to let me know how this goes for you, and please share Pointman.net with dudes in need.
Nate
