ATTENTION: Busy dads that want to get fit
Build Strength.
Get Back in Shape.
8 Weeks - 3x/Week
$199 One-Time Payment. No Recurring Subscription. Fully Programmed for YOU.
CLICK BELOW TO WATCH FIRST!
Sound Familiar?
THE PLAN DISSAPEARED
SO DID YOUR STRENGTH & CONFIDENCE
You don't need motivation. You need a program that respects the body - and the calendar - you actually have right now. Your kids are watching. Show them what it looks like to take care of yourself.
01 - INJURY
The shoulder, back, or knee flares up every time you push it
You go hard for two weeks, tweak something old, and spend the next month backing off. Progress never compounds.
02 - TIME
You can't be in the gym for 60-90 minutes aymore.
You need a routine that allows you to get in and get out of the gym, while getting stronger.
03 - PLAN
Random workouts, zero direction, nothing to show for it
Guessing in the gym is fine for a while. Then you realize you're not stronger, leaner, or more durable than last year.
04- THE MIRROR
You want to look like you lift — without getting hurt doing it
The goal isn't a powerlifting total. It's feeling good, moving well, and looking the part again. Sustainably.
INSIDE THE 8 WEEKS
FOUR PHASES. ONE STRONG FOUNDATION
01 : Weeks 1 -2
Bodyweight Foundation
Push-ups, pull-ups, squats, and lunges only. Build the foundation, establish baseline strength, and set benchmarks you'll beat later.
02: Weeks 3-4
Kettlebell Introduction
Build on your bodyweight base while introducing kettlebell movements to drive muscle hypertrophy and conditioning.
03: Weeks 5-6
Bodyweight PR Phase
Back to bodyweight only — but this time with a target. If you maxed out at 30 push-ups in Week 1, but can do 45 now then the numbers don't lie. You're stronger.
04: Weeks 7-8
Kettlebell Complexes
Full-body kettlebell complexes that test everything you've built — strength, conditioning, and mental toughness. This is the final exam.
Ready to get started?
BE HONEST WITH YOURSELF
IS THIS PROGRAM FOR YOU?
THIS IS FOR YOU IF:
You're a busy dad who wants to prioritize your health
You're juggling work and family and need a plan that survives a busy week
You want strength, a leaner look, and long-term durability
You want to model health and discipline for the people you love
You can train at home or have access to basic equipment
THIS ISN'T FOR YOU IF
You only care about chasing a 1-rep-max barbell PR this month
You have zero access to any equipment
You want an overnight gimmick instead of a foundation
You're unwilling to train consistently across 8 weeks
You're in acute pain and haven't been cleared to train
What You'll Need
Minimal Equipment. Maximum Results.
This program is designed to be done at home or in a basic gym - no fancy equipment required. Just bodyweight & 2 kettlebells.
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Bodyweight
No equipment needed
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Pull-Up Bar
Door-frame, squat rack or wall-mounted.
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2 Kettlebells
16 kg — Beginners · 24 kg — Intermediate
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Exercise Bands
Light, medium & heavy resistance
This program is designed to be done anywhere. A pull-up bar, two matching kettlebells, and a set of exercise bands are all you need — plus many exercises are bodyweight only. If you're just starting out, go with 16 kg kettlebells. If you have a solid training base, 24 kg is a good starting point. No barbell lifts in this program!
Your Coach
Dr. Jeff Lewis,
PT, DPT, ATC, CSCS
Jeff is a Doctor of Physical Therapy and owner of Lewis Physical Therapy & Sports Rehabilitation in Sea Girt, NJ. He spent time in Major League Baseball as a Physical Therapist with the Houston Astros and New York Mets — including a spot on the Astros' 2022 World Series–winning staff.
In the big leagues, he managed shoulder and elbow injuries, built return-to-throw programs, and provided high quality-rehab with a strong emphasis on strength and conditioning. Now he brings that same pro-level, results-driven approach to busy adults and dads who want to lift, move, and look good — without breaking down.
start today
GET BACK IN SHAPE
Back to The Basics · 8-Week Strength Program
$199
Originally $997
One-time payment · no subscription
Full 8-week program across 4 progressive phases
3 strength days per week + 2 optional recovery days
Optional low-intensity conditioning to drive recovery & body composition
Delivered in the ABC Trainerize app — train from anywhere
Designed by a Doctor of Physical Therapy & former World-Series Winning MLB Physical Therapist
before you buy
COMMON QUESTIONS
How many days a week is this?
The program runs on 3 main training days per week focused on strength, plus 2 optional mobility, recovery, and walking days. Each session is fully laid out for you — do what fits your schedule.
I've got an old shoulder/knee/back injury. Is this safe for me?
This program was designed by a Doctor of Physical Therapy specifically with common injury histories in mind. It leans on foundational movements and intentionally excludes all barbell lifts. That said, it's a general program — if you're in pain, just sustained an injury OR are currently recovering from an injury, get cleared by your physician or PT before starting. This program is NOT meant to replace or substitute for medical care, it is only for fitness training.
What equipment do I need?
Many exercises are bodyweight only. Beyond that, all you need is a pull-up bar, two matching kettlebells, and a set of exercise bands. We recommend 16 kg for beginners and 24 kg for intermediate lifters. No barbell or squat rack required.
How is the program delivered?
It's delivered through the ABC Trainerize app, so your full plan, exercise demos, and tracking live right on your phone. You'll get access within 24 hours of purchasing the program.
Is this a subscription?
No. It's a one-time payment of $199 for the complete 8-week program — no recurring billing.
What happens after I finish the 8-week program?
You'll have a genuinely strong, durable foundation — bodyweight mastery, kettlebell strength, and the conditioning to keep building. If you want ongoing coaching, you can reach out to Jeff directly.
GET BACK IN SHAPE.
START BUILDING STRENGTH.
Eight weeks from now, you'll be stronger, moving better and actually building towards your fitness - and the people around you will notice
Back to The Basics is a general, pre-designed strength and conditioning program and is provided for educational and fitness purposes only. It is not individualized medical advice, physical therapy, diagnosis, or treatment, and does not create a provider–patient relationship. Consult your physician or a licensed healthcare provider before beginning any new exercise program, especially if you have an injury, a medical condition, or are experiencing pain. Results vary based on effort, consistency, and nutrition. © 2026 Lewis Physical Therapy & Sports Rehabilitation. All rights reserved.
Terms & Conditions — Informed Consent
Informed Consent: By purchasing the Back to Basics 8-Week Strength Program, you acknowledge that you have read and agree to the following terms. Informed consent is a process for getting permission before we provide coaching services to you. It includes an explanation of the potential risks, benefits, and alternatives to the programming proposed. We will provide education throughout your program and give you ample time to direct questions to your provider; your understanding and agreement is a critical part of achieving a successful outcome.
Potential Benefits: You may experience improvement in your symptoms and functional activities as well as resolution of other key complaints or problems. In addition to programming, we provide education about your condition throughout your episode of care, including handout material regarding proper techniques and home program execution. These resources will help you maintain a sound level of function and minimize symptoms should they reoccur.
Potential Risks: You may experience an increase in your current level of pain, if pain is part of your complaints. Increased activity or interventions will sometimes bring on discomfort — this is usually temporary. If your pain or discomfort does not subside within 24 hours, you should discontinue any home program involving that particular activity and contact your provider.
Alternatives: We establish a plan based on the best interventions for your condition, but on occasion our choice of programming is not well tolerated. You are asked to voice any unfavorable reaction so that we can modify or terminate it promptly and progress your care. If you decide not to continue your participation in the program, you will be asked to consult with your physician about other treatment alternatives.
No Warranty: Please note that we cannot make any promises or guarantees regarding a full resolution and/or correction of your condition. We will, however, work in conjunction with you to achieve optimal improvement.
Financial Policy: Lewis Physical Therapy & Sports Rehabilitation is an out-of-network, cash-based provider, meaning that payment is due at time of purchase. By completing your purchase of the Back to Basics program, you agree to the financial policy of Lewis Physical Therapy & Sports Rehabilitation.
By purchasing this program, you confirm that you have read the above information and agree to the terms and conditions of Lewis Physical Therapy & Sports Rehabilitation.