5-Day Dad Strength Starter Challenge | André Crews
André Crews
Free Challenge

Get Stronger
in 5 Days.
No Gym Needed.

The 5-Day Dad Strength Starter Challenge from Coach André Crews. 35 minutes a day. Dumbbells or bodyweight. Built for busy dads who want to get strong enough to show up for their family.

Download Free Challenge
6,000+
Members Trained
2017
Men's Health Fittest Trainer
35 min
Per Workout
The Reality

You Used to Be in Shape.
Then Life Happened.

The kid came. The schedule got insane. The gym membership started collecting dust. You told yourself you'd get back to it when things calmed down. Things never calmed down.

Now you're winded playing with your kid at the park. You threw out your back picking up a car seat. You look in the mirror and the person staring back doesn't match the person you know you are.

This isn't about six-pack abs or hitting PRs for Instagram. It's about being strong enough to carry your kid without pain. Being able to run around without gassing out. Being healthy enough to be there for your family — not just now, but for decades.

That's what "Redefining DadBod" means. Five days. 35 minutes. Let's see what you're made of.

The Challenge

5 Days. 35 Minutes. No Excuses.

Day 1
Full Body Strength
Establish your baseline. Hit every major muscle group. Get familiar with the movements.
30 min
3 Supersets
Day 2
Upper Body + Core
Build pushing and pulling strength. Bulletproof your shoulders for everyday dad duties.
30 min
Push/Pull
Day 3
Lower Body + Conditioning
Build lower body power and endurance. Get your heart rate up with a 5-minute AMRAP.
35 min
AMRAP Finisher
Day 4
Push/Pull Strength
Fresh movement patterns. Build grip strength with farmer's carries and suitcase holds.
30 min
Grip + Core
Day 5
Full Body Finisher
Test everything you built this week. Strength complex + 8-minute AMRAP. Leave it all on the floor.
30 min
AMRAP Benchmark
André Crews training
The Philosophy
"Train for Performance and Aesthetics Will Follow."

This isn't random exercises pulled from Instagram. It's structured functional bodybuilding combined with high-intensity conditioning — the same training philosophy behind Crews Control, my program with 6,000+ active members on the Ladder app.

Every workout is designed to build real-world strength. The kind that makes you better at carrying groceries, wrestling with your kids, and moving through life without pain.

Dumbbells or bodyweight. Garage, park, or living room. No equipment excuses. No time excuses. Just show up for 35 minutes.

What's Inside

Everything You Need. Nothing You Don't.

5 Complete Workouts
Every rep, set, and rest period programmed. No guessing. Just follow the plan.
35 Minutes or Less
Including warmup. Before work, during lunch, after bedtime. Fits any schedule.
Bodyweight Alternatives
Every exercise has a no-equipment option. Zero excuses.
Built-In Benchmarks
AMRAP tests on Day 3 and Day 5 so you can measure your progress in real time.
Exercise Descriptions
Clear coaching cues for every movement. Even if you've never done them before.
Built for Dads
Not bodybuilders. Not athletes. Dads who want to be strong for their family.
The Community

6,000+ Dads. Real Results.

★★★★★
"I haven't trained consistently in 3 years since my daughter was born. This got me back. 35 minutes is doable even on the worst days."
Mike R.
Dad of 2 · Started with bodyweight only
★★★★★
"My back used to kill me picking up my son. After a month of training like this, it's gone. Completely gone. Wish I started sooner."
James T.
Dad of 1 · Now in Crews Control
★★★★★
"The AMRAP benchmarks are what hooked me. Seeing my numbers go up week after week — that's what keeps you coming back."
David L.
Dad of 3 · Training for 8 months
Let's Get After It

Your Kid Is Watching.
Your Family Needs You Strong.

5 days. 35 minutes. Dumbbells or bodyweight. Free. No credit card. No catch. Just a plan that works and a coach who gives a damn.

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