How have I maintained training with two kids under 4 years of age, occasional shift work and other responsibilities? Among many other things, I have used all these program several times. For me they have been great. I am no top athlete so I often change programming after completing a training cycle. Because I don’t need to be the best. I just need to keep it interesting and keep going.

Juggernaut AI

For 32 Euro a month you get a personal trainer in your back pocket. Juggernaut AI is a training app focusing on powerlifting and powerbuilding based on an extensive algorithm. The algorithm used your feedback before, during and after training to adapt to you and your recovery status. I have used Juggernaut AI for almost 2 years. In those two years, I have gotten a lot stronger without sustaining any injuries. The app forces me to listen to my body.

It is also extremely easy to change out accessory exercises before a training session. So you can keep it fresh and cycle through all of your different pieces of cool equipment regularly. The training log is sublime. It provides you with a really good overview of your training and strength levels in all exercises.

There are several videos on YouTube demonstrating the functions of the app.

Pros

• Adapts to you and your recovery status
• Sublime training log
• One-click change of accessories
• Infinitely modifiable

Cons

• No way of telling the app what lift is your main focus during a training cycle
• Some people might find the amount of required feedback to the app tedious

Dad Hours

For 12 Euro a month you gain access to a huge variety of weekly classes. The classes focus on functional fitness. They include Cardio Club, Dad Strength, Dad Wod, Olympic Lifting, Power Hour, Run Club, and Shift Sessions. You can join a leader board for all classes. There are detailed descriptions of all classes.

All classes are made for parents with very limited time. Contrary to most other similar programs I have tried, these classes can actually be done in under 30 minutes. On days where you have more time, you can combine different classes or join Power Hour. Power Hour usually combines elements of several classes into a 1-hour program.

Sometimes, I add a bit of cardio after my primary strength training. I use this program to help me with inspiration for this.

Pros

• Classes that can actually be done in under 30 minutes
• Covers several different training styles
• Dirt cheap

Cons

• Strength progressions in the strength programs can be pretty basic and repetitive.

Wendler 5-3-1

There are many great and infamous free training plans out there. But Wendler 5-3-1 is among on of the most well known. I mention Wendler here because it is very quick to do in its most basic version. It can also you help push your boundaries once in a while.

In a home gym setting it can be difficult to push your boundaries and maximize intensity. Wendler 5-3-1 is an excellent method to increase workout intensity occasionally. It helps you discover what your body can do. It forces you to carry out sets that you would never normally do in training.

Pros

• Free
• Main lifts can be done quickly
• Great for pushing boundaries

Cons

• Can be hard to really push yourself alone
• Hard to do for longer periods of time

HGV Programs

My two very simple and free programs. One has linear progression and the other has wave progression. Both programs have 3 weekly full body training days. All training days can be finished in under 1 hour.

I created these very basic programs during a very busy period of my life. Both my wife and I were working shifts (regularly 17-hour shifts) and we just had our first baby. I have often shared them with friends in similar positions since then.

Pros

• Free
• Can be done in under 1 hour
• Great beginner programs
• More experienced lifters can use them for maintaining during busy periods

Cons

• Not suitable as main program for experienced lifters
• Will get a bit repetitive towards the end

I hope this was helpful!