I’ve spent years trying to find that “one simple program”—from CrossFit classes that cost a fortune to to running streaks that left my knees barely functioning. I even tried powerlifting plans that left me with overuse aches all while skipping cardio.

What I finally found allows me to be fit and healthy enough to chase my toddler and strong enough to carry them while unloading groceries. A program with two compound lifts, super simple cardio, and flexible rest days that prioritized recovery. This is the hybrid fitness framework that works for me as a software engineer and parent. It’s not flashy, but it’s effective.

Why This Framework Works for a Dev-Dad Schedule

  • Short sessions — 2 lifts per day → I’m in and out of the gym in <45 min. On busy gym days where the machines are busy, I can still finish in <60 min.
  • Built-in, flexible recovery — Upper → Lower → Rest micro-cycle gives ~72 hr before the same muscle is hit again (and you can always add an extra rest day when things feel achy).
  • Gentle, simple cardio — No need to pump myself up before cardio anymore. NEAT/LISS burns calories without post-run hunger or brain fog that ruins deep-work blocks. It also saves time since I’m not coming back drenched in sweat and needing a shower.

Glossary:

  • NEAT = every calorie burned outside formal exercise (e.g. steps, typing on the keyboard).
  • LISS = steady cardio <65% HRmax (e.g. incline walk, ruck). Almost an opposite of HIIT.
  • Upper-Lower Split = alternating upper body and lower body training sessions with at least one rest day after hitting both.
Method What I Liked Deal-Breakers (for me) Takeaway
CrossFit WODs and Metcons Big calorie burn, infectious vibe $150+/mo box fees; awkward to DIY in a commercial gym; HIIT hunger spikes Intensity is fun, but it’s hard to DIY and hits the wallet otherwise.
Powerlifting (the “Big 3”) Easy-to-track strength metrics Aches without accessories lifts and mobility work; Never looks like I lift Heavy compound lifts improves strength, but needs variety per muscle group.
Running Cheap, outdoors, meditative Knee pain creeps in within a week; hunger & brain fog when mileage gets high Incline walks & stroller rucks—same burn, zero ache.
Bike / Row Erg Easy to grind, no joint impact, and weather-friendly Still prone to overuse aches; grinds at joints in a different way Not my cornerstone, but a good backup.

In short, these all left me with long-term stress on joints, time, and/or hunger. Nowadays if I have lower back pain, I know it’s because of my bad posture at my desk chair and not the workouts I’m doing.

Next Reads

This post is Part 1 of a five-part series that will finish as a single “living” guide.

  1. (You are here) — Rationale and failed experiments
  2. Upper-Lower Strength Plan — time-optimized upper-lower strength routine for people with busy schedules.
  3. Cardio Layering — adding cardio layers for sustained fat loss and health.
  4. Two-Microcycle Snapshot — 14-day calendar
  5. One-App Analytics — Obsidian workflow (with downloadable template)

Or read other related posts: