A dad rowing a dumbbell in his garage before sunrise

The Comeback · Train Full Send

You used to be an athlete.
Then you had kids.

Three sessions a week. Thirty minutes each. Every one of them built twice — once for the gym, once for whatever you have in the garage. Coached by the same people who run the 5am in Needham and Mashpee.

Start the 7-day trial No card charged for 7 days
  • 2 real studios
  • 16 coaches
  • 5-star Google

Nothing dramatic happened.
It just eroded.

There was no injury. No moment you quit. The gym just moved down the list, one small thing at a time, until it fell off. That is the normal way this goes, and it is worth knowing you are not the exception.

  • 5hours of weekly activity lost after a first child
  • 34%of active parents stop entirely by year one
  • 30%of men 45 to 64 hit the strength guideline

Sources: National Institutes of Health, CDC. Linked at the bottom of this page.

The system

Three sessions. Thirty minutes.
Two versions of every single one.

A dad training at home while his daughter watches

We call it 3 by 30. Push day, pull day, carry day. Each session is written for a full gym and rewritten for a garage with two dumbbells, at three levels, so the plan survives the week you actually had instead of the one you planned.

  • Push dayPress, incline, triceps, core. Thirty minutes.
  • Pull dayRow, hinge, curl, grip. Thirty minutes.
  • Carry dayLegs, loaded carries, conditioning. Thirty minutes.

Miss one? Nothing breaks. The plan is built to be picked back up, because that is how a real week works.

What you get

A program, a coach, and eleven guys
who notice when you're gone.

The full 12 weeks

Every session written out, video for every lift, gym and garage versions side by side.

Form checks

Film a set, send it in, get a real coach's eyes on it inside 24 hours.

A small group

Twelve dads, not twelve thousand. People who notice when you go quiet.

Studio access

Near Needham or Mashpee? Your membership includes drop-ins at either studio.

The 12 weeks

Rebuild. Reload. Send.

  1. 01 Rebuild Weeks 1 to 4

    Get the movements back and the joints happy. Lighter than your ego wants. This part is on purpose.

  2. 02 Reload Weeks 5 to 8

    Load goes up, volume goes up. This is where the shirts start fitting differently.

  3. 03 Send Weeks 9 to 12

    Heavier, sharper, and a benchmark week at the end so the progress is a number, not a feeling.

Derek Durkin coaching a lift in the studio

Your coach

Derek Durkin.
I coach the 5am.

I own Train Full Send. Two studios, sixteen coaches, and a lot of early mornings with people who are tired and came anyway. I built this because the same guys kept telling me the same thing: they wanted back in, and the schedule would not allow it.

So this is not a course someone bought a license to. It is our actual coaching, written for a week that already has too much in it. I am the one answering your form checks.

Pricing

Less than one session
with a trainer.

First 100 members

The Comeback

$39/mo

Locked for life. Goes to $49/mo after the first hundred. Or $399 a year.

  • All 12 weeks, gym and garage
  • Video for every movement
  • Form checks inside 24 hours
  • The group chat
  • Drop-ins at both studios
Start the 7-day trial
12 spots

Comeback + Coach

$149/mo

Everything above, plus the program written around you specifically.

  • Everything in The Comeback
  • Your program, rewritten monthly
  • A monthly call with me
  • Texts answered same day
Apply for a spot

Seven days free, then thirty days to change your mind. If it is not for you, email me and I will refund it. No form to fill out.

Straight answers

What you're actually
worried about.

I have not trained in years.
That is who this is written for. Weeks 1 to 4 assume you are starting cold, and every movement has a level one.
I only have dumbbells.
Every session has a garage version built for exactly that. You are not getting a gym program with a note that says improvise.
Thirty minutes cannot be enough.
Thirty minutes three times a week, done for twelve weeks, beats an hour a day you abandon in February. The consistency is the program.
What if I miss a week?
You pick it up where you left it. Nothing resets, nothing locks, nobody sends you a guilt email.
Can I cancel?
Any time, in two clicks, and you keep access through the month you paid for.

Be the dad who can still pick them up.

Three days. Thirty minutes. Starting this week, with a coach who knows your name.

Start the 7-day trial

Everybody sends. Nobody sends alone.

Activity and strength figures cited above: National Institutes of Health (pmc.ncbi.nlm.nih.gov/articles/PMC6125078 and PMC10969794) and CDC (cdc.gov/mmwr/volumes/71/wr/mm7118a6.htm).