A no-nonsense 4-week plan for dads with a 9-to-5, a kid, and no spare hour. Three short bodyweight workouts a week — 20–30 minutes, no gym, no equipment — plus simple meals that beat a takeaway and the Protected Hour system that makes training actually happen in a chaotic week. Comes with printable workout cards, a scheduling checklist, and a four-week tracking worksheet. Come as a busy dad. Leave a Forged Father.

What’s inside (bullets):

• A 4-week progressive bodyweight program — Workouts A, B & C
• 20–30 minutes, 3× a week — no gym, no equipment
• The Protected Hour Method to stay consistent through a busy week
• Simple busy-dad nutrition — the plate rule, no calorie counting
• Printable workout cards, a scheduling checklist, and a 4-week worksheet