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Thanks for stopping by this video. Do you want to lose fat and pack on muscle… but you're feeling short on time and need to exercise at home?

That’s not a problem! You finally found the video & solution you've been looking for. Here at the Fit Father Project, we created this full-body workout routine at home for men that can help you burn fat and gain muscle in just 35 minutes per day – doing this 2-3x times per week.

Most guys believe that to lose weight, burn fat, and gain muscle you need to:

1. Spend hours exercising to see results…
2. Have access to fancy equipment at an overcrowded gym…

That's totally false! All you need is a pair of adjustable dumbbells, a simple bench, and around 10 feet of floor space at home.

You can get your body in great shape – at any age – as long as you follow a well-designed workout routine This is the workout routine men need to be doing.

Here's the full layout below. Do this 2-3x/week and you will see results:

*Superset Pairing #1:*
A1: DB Jump Squats 3x 6-8
A2: DB Deadlifts 3 x 10-12

*Superset Pairing #2:*
B1: DB Flat Bench 3 x 8-12
B2: DB Row 3 x 8-12

*Superset Pairing #3:*
C1: Incline DB Bench: 3 x 8-12
C2: Rear Delt Flys 3 x 8 – 12

*Superset Pairing #4:*
D1: Standing Shoulder Press 3 x 8-12
D2: Shrugs 3 x 15-20

*Superset Pairing #5:*
E1: Standing DB Curl 3 x 8-12
E2: Lying DB "Skulls" 3 x 8 -12

If you keep your rest low in between the supersets, this is a fantastic workout routine to lose weight fast. This is a fantastic workout routine for beginners too.

PRO TIP: If you're just getting started, pay close attention to the form points in this video and make sure to check out the rest of the Fit Father Project channel for detailed form guides for all these best exercises.

See this playlist for the best form guides here →

The reason this full-body workout routine at home for men is so effective is that it trains all of your major muscle groups using *supersets* so you can get more exercise done in less time – which will help you increase your metabolism and build muscle very efficiently.

These full-body workouts are just like the bodybuilding stars of the golden age used – with a "new school twist" of using supersets to get more efficient exercise done in less time.

If you'd like to dive even deeper, we wrote a full article about this workout where I’ll show you why a full-body workout at home for men is the safest and most efficient way to gain muscle and burn fat… especially as you're a guy in your 40’s, 50’s and over.

Read the full article here →

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If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    32 replies to "35-Min Full Body Workout Routine At Home For Men (Quick, Simple, & Deadly Effective)"

    • RhinoVenturesOutdoors

      Good video, Doc. Looks like a workout I’d like to try. Question…I’m 53 and in decent shape. I lift and do cardio 4-5 times a week, and kayak on weekends. Still, I have about an inch and a half of stubborn fat around my gut that I can’t seem to get rid of. I’m 5’10 and 172 lbs. Wouldn’t mind losing 10 or so. Any recommendations on how to burn that strip off?

      • Michael Boughton

        Hi BassFishing. I’m in the same boat. 50 yo, 5′ 10″, and 76kg with a 93cm waist at the belly button. I’m hitting my food intake really hard ATM and upped my water to at least 3 litres a day. No milk (or very little). No processed foods. I’m also doing a once a week fast from evening to evening. I’m hoping this will assist in reducing my belly fat.

      • Fit Father Project - Fitness For Busy Fathers

        Those last 10 lbs will come off if you have a good, clean diet. Check out our FREE 1-day meal plan here:

    • Dan Hendrix

      Perfect for those times when you have a busy day and can’t spend much time at the gym.

      • Mona Ladyconsumer

        Agree, these tips are great for busy folks!

    • Patrick Blackwell

      Great workout! I do a similar program, exercise wise. Similarly, I usually do 2/3 lower body exercises and 8-10 upper body. I’m wondering if you have any recommendations about trimming down the amount of upper body exercises. Rather than supersetting, are there any exercises that give more bang for the buck that can hit multiple muscle groups? I get great results from my leg work, and I hypothesize it’s because of the volume of 2-3 exercises being optimal for my body. Are there 3 exercises that could hammer the upper body as efficiently?

      • Fit Father Project - Fitness For Busy Fathers

        Patrick Blackwell pull-ups, overhead presses, dumbbell presses, rows. You can drop a lot of the direct shoulder and arm work. It’s not necessary. If I️ had to pick just two… pull-ups and a low incline dumbbell press would be my preference for you. Hope this helps!

      • Patrick Blackwell

        Fit Father Project – Fitness For Busy Fathers
        Thanks for the advice!

    • MannyC

      Awesome routine. Thanks very much Doc.

    • Matt ‘Flo’ Howard

      This looks great Anthony! A good one to do at home if you missed a gym session !!

    • Chuck Davis

      Using the information provided on this channel, I have gone from 180lbs with a 34 inch waist to 138 pounds with a 28 inch waist, in a little over 5 months. My entire body has been changed for the better…more importantly I feel better than I have in decades! My energy level is through the roof. I cannot say enough how beneficial the information provided here has been…just follow the instructions and you will be amazed!

      • Fit Father Project - Fitness For Busy Fathers

        That’s AMAZING Chuck! We are so happy to hear about your progress. The Fit Father Project Team is grateful to have helped you on your weight loss journey so far. Thanks for watching the Channel and if you are interested, we would love to have you join the FFP Brotherhood! 🙂
        -The FFP Training Staff

      • Cheng Yang


      • abdulrahman عبدالرحمن

        Happy for you Chuck.
        What was your workout routine like ?

      • Mitchell Davis


    • Dennis Walker

      Great Workout Anthony, will be trying it out tomorrow . Keep up the great content

    • WaylonBallard

      What a great full body workout routine. After doing this for some number of weeks, to help keep things interesting, it would be really good to have other similar 35 minute full body routines to choose from with different exercises. Would you consider putting together more routines? Thanks!

    • Kevin Gordon

      This is a great workout, keep doing what your doing! I will be joining your program soon!

      • Fit Father Project - Fitness For Busy Fathers

        We will see you in the Brotherhood! 🙂
        -The FFP Training Staff

    • Sams Sons

      Did this workout today for the first time. I feel great afterwards. It hit the muscle groups that I want to hit. I’m not fatigued. I can feel it working. Thank you for a workout that pushes me but doesn’t try to kill me.

      • Fit Father Project - Fitness For Busy Fathers

        Thanks for trying it! 🙂 We’re glad you liked it.
        -The FFP Training Staff


      This information and routine saved my life!!
      I am 44 and even though l was in shape already l couldn’t build more muscle nor break a sweat anymore because l was doing the same split workouts for many years. After watching this guy and watching other videos about workouts for men over 40, l started doing this routine and then other full body workouts with different exercises on other days and now l am in the best shape of my life. I am more ripped than l ever was. I was able to do in one month and a half what l couldn’t do in years. My body was begging for challenge already.
      Thank you Fit Father for this video.

      • wvjon75

        I was going to write something similar but I’ll just add to yours. I’m also 44 and used to bodybuild and powerlift years ago. I love this type of work out that I can do st home and get a great pump while maintaining muscle and getting a cardio effect as well. Plus it’s easier on my joints with the quicker pace limiting the weight a little.

      • abdulrahman عبدالرحمن

        Great job Javier. I am happy for you bro.
        Question: If I do this three times a week, what videos do you recommend doing on other days ?
        My aim is to maximize fat loss.

    • sortilegus

      Great video. I’m wondering how this type of workout can be utilized throughout the week. I’m 32 years old, have done 1-hour long workouts 4 days a week targeting muscle groups on each day for strength building, but my work schedule has changed and I have a lot less time throughout the week. Wondering how I can still maintain a good level of fitness with all muscle groups for 3-day-a-week workouts and 30-35 minute workouts each day. Is it even possible? I know I’ll be losing some strength by cutting down isolation workouts, but it’s hard to admit I simply can’t maintain lean muscle because of a busy schedule…

    • Hector Ybarra

      Just tried this workout today 7/30/19, took me 45 minutes to complete but it was a very good workout. Will continue to do this. Thank you.

    • Uldis Zalcmanis

      I’m 43. Going to try this out today. Planning to stick to 2-3 times/week of this. Will see how it goes. Thanks for the great video.

    • R. Mercado

      I did the workout with you and I am glad I did! Thank you!

    • Rick Atherton

      Anthony. Started this workout a few weeks ago and it’s proving amazing! Only change – I added an extra bicep/tricep super set at the end. Thanks for sharing – it’s been a great fit to my very busy schedule! (I was doing push/pull/legs before – full body better for me) Thanks again. Rick

    • Divine Fung

      Thank you for the great workout. Wonder if there is an alternative to the inclined DB bench for chest, as my bench is only flat and cannot be adjusted.

    • Al Franzini

      Did mine in 30 minutes, thanks. Gym closed Wednesday so trying to stay strong…

    • R. Mercado

      This is my go-to vid when my day has been hectic. Many thanks for FFP!

Comments are closed.