In this episode, we break down one unique exercise for every major muscle group — moves that are fun enough to keep you consistent but effective enough to actually build muscle.

🔥 Gym Gainz Guide – my 5-day strength program for busy dads: https://trainheroic.co/garagegymgainzWEB🍽 1st Phorm Phormula-1 – the protein I use for recovery: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

Because as dads, we want results…
but long-term, it’s about consistency, simplicity, and enjoying the process.

These movements challenge your body in new ways without falling into the “crazy TikTok workout” trap.
Just solid, smart training that helps you stay strong for your family.

Inside this episode:

• Why novelty boosts long-term consistency

• The difference between “unique” and “useless”

• 1 effective movement for: chest, back, quads, hamstrings, shoulders, traps, arms, calves, abs, low back, and forearms

• How to sprinkle in these exercises without derailing your program

• Why fatherhood + fitness go hand in hand

Featured Exercises:
Ring dips, devil squats, high KB row, monkey foot curls, KB archers, calf raises done right, cheat curls, Tate press, snatch high pulls, reverse hyper, ring L-sits, and pinch carries.