Launching 30 December
Lift. Eat.
Repeat.
Enjoy Christmas first. Then let's get healthy together.
Your macros and a 12-week bulking or 18-week cutting plan, worked out from your height, weight and body fat. You just turn up.
7 days free when you subscribe. Or join by 29 January and pay £2.99 a month for your first 3 months.
How it works
Three numbers in. A plan out.
Enter your details
Height, weight and body fat. No forty-question quiz.
Get your macro split
Calories, protein, carbs and fat, set for bulking or cutting.
Follow the calendar
A 12-week bulk or an 18-week cut, laid out day by day. Open it, see what's on, do it.
What's inside
Everything you need. Nothing you don't.
Macro calculator
Worked out from your stats, not a chart on a gym wall.
Bulk or cut
Building or leaning out. Pick a goal and the numbers follow.
Workout calendar
Your full 12 or 18-week plan, a week at a glance. No spreadsheets, no PDFs.
One clean page
Details, macros and today's session on one screen. Sized for a dad's attention span.
Pricing
About a pint. A month.
Every plan starts with 7 days free when you subscribe. Cancel any time.
Join between 30 December and 29 January and pay £2.99 a month for your first 3 months. Then £5.99 on The Sat Nav or £7.99 on The Remote. Rather try it first? Pick 7 days free instead, at full price after. One offer per account.
10% off all merch from 30 December to 29 January. For everyone. Spend the Christmas money wisely.
- 7 days free when you subscribe
- Your own macro split
- 12-week bulking or 18-week cutting plan
- Full workout calendar
- Pick your training days, dadbod does the rest
- 7 days free when you subscribe
- Everything in The Sat Nav
- Edit any workout
- Swap and add exercises
- Build your week your way
- 7 days free when you subscribe
- Everything in The Remote
- Add your own workouts
- Share them with your clients*
- Track your clients' progress
- Your clients get 20% off their membership
Prices include VAT. The launch offer is for monthly Sat Nav and Remote plans, for new members who join between 30 December 2026 and 29 January 2027. In that window, monthly members choose either the launch offer or the 7-day free trial, not both, and yearly plans start straight away with no free trial. The 10% merch discount runs for the same dates. The 20% client discount applies while a member stays linked to a coach on The Gaffer. Subscriptions renew automatically until cancelled in your App Store or Google Play account.
The shop
Wear the work.
dadbod kit, delivered to your door. Dropping at launch, with 10% off everything until 29 January.
About us
By dads. For dads.
We're dads. Life is one big hurricane of work, school runs, 3am wake-up calls and a lawn that won't mow itself. Somewhere in all that, you're meant to get in shape.
So we built the app we wanted. It does the maths, plans your week and never shouts at you. No hustle. No 5am ice baths. Just a bit of help to keep things on track.
And it's not about tracking everything perfectly. We give you something to aim for and something to follow. Miss a session? Have a takeaway? Fine. We're not here to win gold medals. We're here to stay healthy and enjoy being a dad.
Not a dad? Not a problem. Switch dad mode off in the app and crack on. Same plans, same macros, fewer mentions of the school run. Everyone's welcome here.
Turn up. Lift. Eat. Repeat. Then have a biscuit or a beer.
FAQ
Questions. Answered.
Still stuck? Email support@dadbodworks.com and a real dad will get back to you.
How are my calories and macros worked out?
From the tables in our bulking and cutting guides, using your bodyweight, body type and the calorie approach you pick. They update every time you log a new weight.
How does the free trial work?
You get 7 days free when you start a subscription, on any plan. Cancel before the 7 days are up and you won't be charged. After that you pay your plan's monthly or yearly price until you cancel. Between 30 December and 29 January, monthly members choose either the £2.99 launch offer or the 7-day free trial. It's one or the other per account. Yearly plans taken out in that window start straight away, with no trial.
What's the launch offer?
dadbod launches on 30 December 2026. Enjoy Christmas, then let's get going. Join between 30 December and 29 January and you'll pay £2.99 a month for your first 3 months on The Sat Nav or The Remote. After that it's £5.99 or £7.99 a month, depending on your plan. Prefer to try first? Monthly members can pick the 7-day free trial instead, at full price after. You can only use one of the two. On top of that, everyone gets 10% off all merch until 29 January.
I'm not a dad. Can I still use it?
Of course. Turn dad mode off in settings and you get exactly the same plans, macros and tracking, just without the dad talk. Mums, step-dads, uncles, grandads, dads-to-be and people who simply like a biscuit are all welcome.
What's the difference between the plans?
The Sat Nav gives you the full programme: you pick your training days and dadbod sets the workouts. The Remote lets you edit workouts and swap or add exercises too. The Gaffer, coming soon, is for PTs and coaches: add your own workouts, share them with clients and track their progress. Clients need their own dadbod membership, and get 20% off it when they join through their PT or coach.
How long is the programme?
Bulking runs for 12 weeks and cutting for 18, every workout planned out for you. When you finish, pick a new start date and go again, or switch goal.
How do I change my workout days?
Open the menu, go to Me, tap Edit on Your details and pick your days. Future weeks update; past weeks stay as they were.
Can I swap a workout or an exercise?
On The Remote and The Gaffer, yes. In a workout, use Swap today's workout at the top, or open an exercise and use Swap this exercise today. On The Sat Nav your workouts are set for you, but you can upgrade to The Remote at any time.
How do I log food and supplements?
Go to Calories. Start typing in Add food or Add supplement, pick from the list, set the portions and tap Add.
How do I cancel my subscription?
On iPhone, open Settings, tap your name, then Subscriptions, choose dadbod and tap Cancel. On Android, open Google Play, tap your profile, then Payments & subscriptions, then Subscriptions, choose dadbod and tap Cancel. You keep access until the end of the period you've paid for.
I've got a new phone. How do I get my data back?
Sign in with the same account you used before and tap Restore purchase if asked.
Is this medical advice?
No. dadbod follows the training and nutrition guides, but check with your GP before starting a new programme, especially if you have a health condition.
See you on the 30th.
Enjoy Christmas. Eat the mince pies. We'll email you on launch day, plus shop drops and the odd tip. No spam. You haven't got time for it.