I spent years chasing the one simple program—CrossFit classes that cost a fortune and left my elbows cranky, running streaks that fired up my knees, power-building plans that ballooned with accessory work yet skipped cardio.

What finally stuck is simpler still: two compound lifts, one low-gear cardio target, and a rest day whenever life—or joints—demand it. No class fees, no mileage charts, no sprawling spreadsheets—just an upper-lower split plus NEAT/LISS that keeps joints happy, hunger tame, and strength climbing.

Why This Framework Works for a Dev-Dad Schedule

  • Compact sessions – Two compound lifts per day → Out of the gym in ≲ 45 min.
  • Built-in recovery – Upper → Lower → Rest micro-cycle gives ~72 h before the same tissue is hit again (and you can always drop an extra rest day when life hits).
  • Brain-friendly cardio – NEAT/LISS burns calories without the hunger spikes or post-WOD haze that ruin deep-work blocks.

Glossary:

  • NEAT = every calorie burned outside formal exercise (e.g. steps, stroller pushes).
  • 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 each lower body session.
Method What I Liked Deal-Breakers (for me) Takeaway
CrossFit-style WODs Big calorie burn, infectious vibe $150+/mo box fees; awkward to DIY in a commercial gym; HIIT hunger spikes Intensity is fun, but only if it doesn’t eat my lunch.
“Big 3” Powerlifting Simple, objective strength markers Overuse aches without accessories; sessions creep past 60 min Heavy compounds are gold; accessory overload is tin.
Regular Running Cheap, outdoors, meditative Knee pain by week 3; hunger & fog when mileage > 5 km Swapped mileage for incline walks & stroller rucks—same burn, zero ache.
Bike / Row Erg Joint-friendly, weather-proof Requires gym slot or extra kit; novelty fades Great rainy-day backup, not my cornerstone.

High-intensity or high-volume methods delivered short-term thrills but long-term friction on joints, schedule, and satiety. Now if I have lower back pain, I know it’s beacuse of my bad posture at my desk chair and not the workouts I’m doing. I know that my The hybrid formula is boring on paper—and that’s why I still do it.

How This Sets Up the Rest of the Series

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

  1. (You are here) – Rationale & failed experiments
  2. Upper-Lower Blueprint – 2-lift template, cluster-set rules
  3. Moving-Average Cardio Dial – NEAT/LISS and the 5-day weight MA
  4. Two-Microcycle Snapshot – 14-day calendar with step adjustments
  5. One-App Analytics – Obsidian workflow (with downloadable template)

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