Push Day
Squat, press, and the legs that get you off the floor with a kid on your back. Twenty-two working minutes, six of finisher.
First 7 days free
You used to be an athlete.
You used to be an athlete.
Then you had kids.
Three 30-minute sessions a week. Gym or garage — same workout, two versions. Written by a coach who owns two gyms and has to do it at 5am too.
- 30 minutes. Never more.
- Two dumbbells is enough.
- Built to survive a missed week.
$39/month for the founding crew. Cancel in two clicks.
Why you stopped
Nothing dramatic happened.
Nothing dramatic happened.
It just eroded.
There was no moment you decided to quit. There was a newborn, then a promotion, then a season of hockey practice at 6:40am on a Sunday. Here's how other dads describe the exact same thing.
“For most men it isn't a single turning point; it's typically a gradual erosion of routine — no coach, no team.”r/AskMenOver40 — former athletes thread
“I went from a gym-obsessed person who worked out 5–7 days a week to someone who absolutely loathed working out.”r/AskMenOver40
“I always end up crashing and burning after a few weeks.”u/pinkcanoe on r/daddit
“I bought adjustable dumbbells and a bench, but working out at home sucks. I just can't get to that certain mindset.”u/dudewheresmygains on r/daddit
It isn't a discipline problem
It's a math problem.
5
Hours of physical activity per week that men lose after their first child, in a two-year study of 638 young adults — versus 1.5 hours for men who didn't become fathers. Fathers' physical activity review
34%
Of parents who played sport before kids had stopped entirely by their first child's first birthday. Why do new parents stop practising sport?
2.4
Fewer leisure and sport hours per day for adults living with a child under six, compared with adults with no kids at home. US Bureau of Labor Statistics, 2024
30%
Of men aged 45–64 meet the muscle-strengthening guideline — down from 44.5% of men 18–44. CDC, MMWR 71(18)
So we stopped designing around the guy who has an hour. This is built for the guy who has thirty minutes, three times a week, and a kid who wakes up at six.
The 3 × 30
Three sessions. Thirty minutes.
Three sessions. Thirty minutes.
Two versions of every single one.
Push, pull, carry. Full body every time, so a week lost to a stomach bug costs you nothing. And every session ships twice — one for a gym with a rack, one for a garage with two dumbbells. Same workout. Same result. Whichever life you get that morning.
Pull Day
Rows, hinges and the mid-back work that quietly fixes the way you sit at a desk for nine hours.
Carry Day
Loaded carries, single-leg work and conditioning. The day that shows up first when you play with your kids.
Push Day Block 1 · Rebuild · Week 2
| Movement | Sets × reps · rest |
|---|
Thirty minutes, warm-up included. Bad day? Every session has a 12-minute cut at the bottom. Taking the cut counts.
Three levels on the board
Nobody scales down here.
Nobody scales down here.
They just pick their level.
In our studios, every station has three levels written on the whiteboard. Half the room is on Level 1 and nobody notices. We built this the exact same way — so a dad with a rebuilt knee and a dad who benched 315 in college can run the same session on the same morning and both get what they came for.
Every movement also has a video of me doing it, plus the two most common ways guys mess it up.
What you actually get
A program, a coach,
A program, a coach,
and eleven guys who notice.
The programming is the easy part. Everyone sells programming. What you lost when you stopped playing was the coach and the team. That's the part we rebuilt.
Three sessions a week, in your pocketDelivered Sunday night for the week ahead. Gym version and garage version of each. Video for every movement.
A crew of twelve, by nameYou're placed in a small crew of dads at the same stage, not a Facebook group of nine thousand strangers. Roll call every Monday.
The Sunday SendTwenty minutes with me on Zoom, every Sunday at 8pm ET. Ask anything. Recorded if bedtime runs long, which it will.
The 12-minute cutEvery session has an emergency version for the morning it all falls apart. Twelve minutes, no equipment. Taking it still counts as a session.
The Partner ConversationA one-page script for asking your wife or partner for ninety minutes a week — and the offer you make back. It's the single thing that decides whether this sticks.
The Kid VersionOne session a month designed to be done with a four-to-ten-year-old in the room. They count your reps. It's the best twenty minutes of the month.
The Comeback TestSix honest numbers on day one, the same six on day ninety. Push-ups, dead hang, carry distance, a 500m row. No scales, no before-and-after photos.
Both studios, if you're localMembers within driving distance of Needham Heights or Mashpee train the same session in the room with us, any time. No upcharge.
Session 15Your first name goes on the Roll Call wall in Needham. Painted, not printed.
Your coach
Derek Durkin.
Derek Durkin.
I coach the 5am.
I own Train Full Send. Two studios — Needham Heights and Mashpee — and I'm on the floor at both of them, not in an office writing content. Sixteen coaches work for me. Our first class costs ten dollars because I'd rather you come once than think about it for a year.
I built this because of a conversation I keep having in the parking lot. A guy in his late thirties, played something in college, hasn't trained in four years, tells me he'd come but the 5am is too early and the 6pm is bath time. He isn't lazy. He's outnumbered. So I wrote him a version he can do in his garage, and then I gave him eleven other guys doing it the same week.
You will not get a bot. You get me, on Sunday nights, and a crew who will text you if you go quiet.
2Studios, Needham & Mashpee
16Coaches on staff
5.0Google rating
4Class formats built & run
Everybody sends. Nobody sends alone.
How it works
Monday you're training.
Start the trial
Seven days free. You get week one of Block 1 — Rebuild, both versions, and the video library. Cancel in two clicks and keep the week.
Take the Comeback Test
Twenty minutes, six numbers, on your own. This is the only baseline we use. No photos, no scale, no body-fat calipers.
Meet your crew
You're placed with eleven dads on the same block. Names, kids' ages, what you used to play. Roll call posts every Monday.
Send, three times a week
Thirty minutes. Gym or garage. Twelve-minute cut when the day falls apart. Re-test at week twelve.
Why trust this
We're a real gym.
We're a real gym.
Not a funnel.
The Comeback is new — it opens with a founding crew of one hundred dads, and we'd rather tell you that than invent testimonials. Here's what isn't new.
Two coach-led studios running four class formats — Full Send, Circuits, Lift and MetCon — with a certified coach in every single class.trainfullsend.com
A 5-star Google rating across both locations, and our own booking app rated 5.0 on the App Store.Train Full Send on the App Store
Ten dollars for your first class, in person, since the day we opened. If you're near Needham or Mashpee, go test us before you subscribe to anything.Book a first class
The founding crew
One hundred dads.
One hundred dads.
Then we close it.
Crews of twelve. Founding price locked for as long as you stay. When the hundredth name goes up, the price goes to $49 and new crews start a waitlist.
DerekYour name hereOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpenOpen
Pricing
Less than one session
Less than one session
with a trainer.
Published, because half this category makes you book a call to find out. Seven days free, then whatever you pick below. Cancel from your account page in two clicks — no email, no exit interview.
The Comeback
The program, the crew, the Sunday call. Everything above.
$39/ month
$49 / month
- 3 sessions a week, gym and garage versions
- Your crew of twelve + Monday roll call
- The Sunday Send, live with Derek
- Kid Version, 12-minute cuts, Partner Conversation
- Founding price locked for as long as you stay
- Unlimited studio classes if you're local
No charge today. We'll remind you before day seven.
The Comeback + Coach
Everything above, plus me in your corner every week. Twelve dads only, because that's how many I can actually do well.
$149/ month
- Everything in The Comeback
- Weekly 1:1 video check-in with Derek
- Form review on any lift you film
- Programming adjusted to your knees, back and travel
- Direct line to me, answered same day
12 spots. When they're gone there's a waitlist, not a bigger group.
The thirty-day promise
Do the sessions for thirty days — nine of them, that's it — and if you don't feel meaningfully better in your body, email me and I'll refund every dollar, no form to fill out. I'd rather lose the money than have you carry around one more thing you quit.
The honest answers
What you're actually
What you're actually
worried about.
I've started and quit four programs. Why is this different?
Because the other four didn't notice you were gone. Loss of motivation is the number one reason people cancel fitness apps — and an app has no way to fix that. A crew of eleven dads and a coach who reads the roll call does. That's the entire product thesis, and it's why we cap crews at twelve instead of running one giant group.
What if I genuinely cannot find three sessions in a week?
Then take the 12-minute cut. Every session has one — no equipment, doable in a hotel room or a hallway. Two full sessions and one cut is a good week and it counts on the roll call. We built the program full-body specifically so that a missed week doesn't unravel anything.
I have a bad back, a rebuilt knee, and a shoulder that clicks.
So does most of the room. Every movement has three levels on the board and a regression under it, and nothing in Block 1 requires you to load your spine or go overhead. Tell me what hurts on the intake form and I'll tell you what to swap. I'm not a doctor — if something is actively injured, go see one first, and then come back.
All I have is two dumbbells and a garage.
Perfect. That's the Garage Version, and it's written first, not adapted afterward. One pair of adjustable dumbbells, a band, a bench or a sturdy chair, and floor space the size of a beach towel.
Is there a meal plan?
No, and not for a while on purpose. Three habits in Block 1: protein at breakfast, water before coffee, and a hard stop on eating after the kids go down. Meal plans are where dads with four things on their plate fail fifth. We'll get to food when the training is a habit.
What happens after twelve weeks?
You re-run the Comeback Test, see the six numbers move, and roll into the next block with the same crew. Blocks rotate — Rebuild, Reload, Send — and the programming keeps progressing. Your crew stays your crew.
How do I cancel?
Two clicks in your account page. No call, no email, no "let us make you an offer." If you cancel during the trial you keep week one anyway.
The whole point
Be the dad who
Be the dad who
can still pick them up.
Not shredded. Not twenty-five again. Strong enough for the next twenty years of piggyback rides, hockey bags and stairs. Thirty minutes, three times a week, with a coach and eleven guys who send when you send.
$39/month for the founding crew · 30-day refund · cancel in two clicks