TOM GRAFF —
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
GET FIT OR DIE! / FIT DAD / 12 WEEKS / NO SHORTCUTS / JUST RESULTS
WHO IT'S FOR
BUILT FOR BUSY DADS.
You have a job, a family, and not a lot of free time. Fit Dad gives you a clear plan so the time you do have actually counts.
DADS SHORT ON TIME
Training that's planned for you, so you walk in knowing exactly what to do.
BEFORE YOU START
If you have an injury, a medical condition, or haven't trained in a while, talk with a healthcare provider before starting any training program.
Want a fully individualized plan with testing and check-ins? Look at Custom Programs on the Programs page.
GETTING BACK AFTER TIME OFF
A structured 12-week path to rebuild strength and conditioning instead of guessing.
DONE WITH THE DAD BOD
You want to look better, move better, and keep up with your kids.
WANT A COACH IN YOUR POCKET
Your program, tracking, and progress live in one app.
WHAT YOU GET
EVERYTHING IN ONE APP.
A progressive plan laid out week by week, with sessions designed to fit a busy schedule.
12 WEEKS OF TRAINING
Practical guidance on eating to support your training, without overcomplicating family meals.
NUTRITION GUIDANCE
Your workouts live on your phone. Open the app, follow the session, log your work.
TG FIT APP DELIVERY
Track your lifts, body stats, and progress photos so you can see the 12 weeks pay off.
PROGRESS TRACKING
Three phases that build on each other, so you always know what you're working toward.
CLEAR STRUCTURE
Written by Tom Graff, B.S. Exercise Science. No shortcuts. Just results.
COACH-BUILT PROGRAMMING
THE 12 WEEKS
THREE PHASES. ONE GOAL.
WEEKS 1–4
Foundation
Build the base
Dial in movement quality, build the training habit, and set your starting numbers.
• Core strength movements
• Conditioning base
• Consistent routine
WEEKS 5–8
Build
Add strength and muscle
Push progressive overload and add work capacity once the foundation is set.
• Progressive loading
• Muscle-building work
• Harder conditioning
WEEKS 9–12
Perform
Anti-dad bod athlete
Bring it together: strength, conditioning, and athleticism to finish the 12 weeks strong.
• Athletic performance
• Peak conditioning
• Retest your numbers
HOW IT WORKS
BUY. DOWNLOAD. TRAIN.
Fit Dad runs in the TG FIT App.
01
Buy Fit Dad
$100 for the 12-week program.
02
Get the app
Download the TG FIT App and get access to your Fit Dad program.
03
Train and track
Follow each session, log your work, and watch your progress over 12 weeks.
YOUR COACH
TOM GRAFF
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
Tom Graff is the coach behind TG FIT. Fit Dad is his 12-week program for dads who want to train like athletes again, delivered through the TG FIT App.
Elevate your fitness. No shortcuts. Just results.
GET FIT OR DIE!
FAQ
QUESTIONS, ANSWERED
HOW MUCH IS FIT DAD?
$100 for the 12-week program.
HOW LONG IS THE PROGRAM?
12 weeks.
HOW IS IT DELIVERED?
Through the TG FIT App. Your workouts and tracking live on your phone.
WHO COACHES IT?
Tom Graff, Certified Fitness Trainer with a B.S. in Exercise Science, the coach behind TG FIT.
SHOULD I CHECK WITH A DOCTOR FIRST?
If you have an injury, a medical condition, or have not trained in a while, talk with a healthcare provider before starting a training program.
12 WEEKS STARTS NOW
BE THE DAD
WHO GETS FIT.
Fit Dad. 12 weeks. Coached by Tom Graff in the TG FIT App.