Workout of the Day
Lead the Way. Fight the Fire. Conquer the Day.
Welcome to your daily battle plan. The WarDad Workout of the Day is more than just reps and sweat — it’s a call to rise, push past excuses, and forge strength through discipline.
Each day delivers a new challenge designed to build functional strength, mental resilience, and warrior grit — whether you're at home, in the gym, or in the trenches of everyday life.
Expect:
- Full-body strength and conditioning
- Focused muscle splits
- Core and cardio finishers
- Scalable workouts for all levels
- Minimal equipment options available
No fluff. No shortcuts. Just real work for real men building legacies.
Your body is the battlefield. Your discipline is the weapon..
Show up. Do the work. Leave nothing behind.
⚔️ WOTD – THE WARBOW ARMS & BACK
Theme: Tension. Draw. Release.
Goal: Build thicker lats, denser biceps, and explosive pulling power.
Equipment: Dumbbells + Bodyweight
⚔️ Warm-Up (3–4 minutes)
Repeat twice:
• 15 Arm Circles
• 10 Light Dumbbell Rows
• 10 Light Curls
• 10 Scap Push-Ups
• 20 High Knees
Prime the pull. Wake the back. Set the tension.
💥 Main Sets (3–5 Rounds — Your Choice)
• 12 Dumbbell Bent Rows
• 10 Alternating Hammer Curls
• 12 Dumbbell Reverse Flyes
• 12 Dumbbell Bicep Curls
• 10 Dumbbell Single-Arm Rows (each side)
• 12 Bodyweight Row Variations (table/bar)
Load the draw. Strengthen the bow. Power the shot.
⚔️ Finisher – The Archer’s Test (3 Rounds)
• 12 Alternating Archer Push-Ups
• 20-sec Iso Back Squeeze Hold
• 20 Reverse Snow Angels
A warrior’s pull must be steady, sharp, and unbroken.
🔱 Conquer Challenge (Optional)
100 Dumbbell Rows (light–moderate weight)
Smooth.
Controlled.
Unrelenting.
🛡️ Build strength. Build legacy.