Men's Health June 26, 2026 0 Comments

Unlock the Secret Dad Bod Hack That’s Crushing Fat and Building Muscle for Busy Fathers—No Gym Needed!

Ever felt like being a good dad is a full-time job that leaves no room for your own well-being? I hear you—juggling the chaos of fatherhood alongside work, life, and somehow squeezing in fitness feels like trying to tame a wild beast. But what if I told you there’s a workout plan crafted not for the “average Joe,” but for busy dads juggling diapers and deadlines alike? Enter Cory Gregory, aka CoryG—a fitness powerhouse who’s shredded his own dad bod while raising three kids. His program, Dad Bod Shred, is tailor-made to fit right into your hectic life, promising serious muscle gains in just under an hour a day. Think you can’t get in shape without endless hours at the gym? Think again. Cory’s proven the impossible is possible—and now he’s handing you the blueprint. Ready to turn those dad duties into dad gains?
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3 min read

BEING A GOOD dad is hard. You’ve got a major responsibility to your kids and all the demands that come with fatherhood can leave you fried, even before considering other obligations like work or a fitness routine. You might not feel like you have any time to commit to yourself and your own physical well-being, since you’re so focused on showing up for your children—and if you’re following a program designed for guys without schedule constraints, that might be true. But this isn’t just a general workout program.

This program has been field-tested by one of the fitness world’s most consistent, shredded trainers. Cory Gregory (a.k.a. CoryG) has trained using the same principles he’s laid down for you here for years. He’s also raised three kids, proving that you can take care of yourself along with all of the responsibilities that come with fatherhood—if you have the right plan. Meet Dad Bod Shred, your new go-to video workout program built specifically for busy dads.

mobile app interface for a workout program featuring a bodybuilding routine

Gregory is in the best shape of his life, and he’s done it after he turned 40 and had kids. And he’s gotten here by overcoming his own daddyhood challenges. Like plenty of dads, Gregory’s beaten injuries, battling back from a torn rotator cuff to bench press more than 300 pounds. He’s also learned to maximize his gym time, developing a system of muscle-building sessions that can have him in and out of the gym in less than 45 minutes.

He’s sharing those secrets with you in Dad Bod Shred, which includes five 30-minute muscle-building workouts, one quick cardio session, and countless hacks that can help busy dads everywhere get jacked in less than an hour a day.

The program is available exclusively to Men’s Health MVP Premium members, so if you’re not already a member, sign up NOW!

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Your Coach

Justin Steele

CORY GREGORY, who’s better known as CoryG, is a veteran fitness trainer and influencer who’s worked with celebrities and powerlifters alike. But he’s more than that too. A father of four, he’s a savvy presence who understands how to build muscle and strength without spending hours in the gym.

His secret: A unique brand of training that incorporates supersets and limited rest times to push your muscles to the limit even if you aren’t lifting titanic loads. This helps minimize injury while still setting you up for the gains you’ve always wanted.

Your Workouts

Workout 1

cory gregory arms

Arms

Workout 2

cory gregory back

Back

Workout 3

cory gregory abs

Chest

Workout 4

cory gregory legs

Legs

Workout 5

cory gregory shoulders

Shoulders

More from Gregory

10×10 Biceps Pump

Nighttime Abs

10-Minute Cardio

Man performing seated dumbbell shoulder press in gym.

Press Without Pain

Your 4-Week Dad Bod Shred Schedule

You can tackle these five workouts any way you want, but for best results, follow the 4-week schedule below; it’ll insure you’re pushing your limits five days a week.

Week 1

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 2

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 3

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 4

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Join the Men’s Health Community for even more perks

MEN’S HEALTH MVP is a community of guys who are passionate about building their physical, mental, and emotional fitness, just as you are. And our MH MVP programs are about giving you as many tools as possible to make that possible, like our New Rules of Muscle program. These plans are just the start of a vast array of features that’ll help you become your best self.

Unlock all stories and curated training plans for all fitness goals, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com
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Photographs by Justin Steele.