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I was recently asked on our Dad STRONG forum if there is enough volume in the program to build muscle and get lean.
Dad STRONG is made for busy men and minimal equipment.
If someone wants more volume, more work, I suggest Gladiator STRONG.
The other option our busy Dads can do is to add calisthenics on their "off days" or on the weekend, wake up early before the family and do a longer training session to add the volume you desire.
I often do full body workouts but I also sometimes focus, more upper or more lower body. When time allows, my volume goes up.
Here's some clips from a upper body focused day yet I still did light Deadlifts with The Farm Bar as well as some heavier KB Cleans. Full body day, upper body focus.
In the video above I am using The FARM BAR, you can learn more about The FARM Bar and order yours HERE.
Below, more inspiration behind The FARM Bar and Thick Bar Training...
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Below you can see a screenshot of a sample week inside of Dad STRONG.
What you don't see are the notes for making adjustments for those who have injuries or don't have a barbell.
For someone with a little more time, I simply have them add one more set to each exercise. Getting lean comes down to Nutrition coupled with great training.
Below, 7 exercises for building muscle and strength. This is applicable for men as well as athletes:
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