The Road Build
Free 4-Week Program
Built for drivers. No gym, no excuses — just a truck stop, a hotel room, and 20 minutes. Keep your body under you and your DOT card in your pocket.
Unlock the 4 weeks
Drop your name + email and the full program opens below. I'll also send it to your inbox so it's with you on the road.
Enter a valid email to unlock.
No spam. Just the program + tips for training on the road. Unsubscribe anytime.

You're in, driver. 💪

Full program's below. Check your email for a copy — start whenever you're ready.
📲 Keep it on your phone

Save this like an app so it's one tap away at every stop:

iPhone: tap Share ⬆️ → Add to Home Screen.

Android: tap the ⋮ menu → Add to Home screen.

How it runs

3 sessions a week. ~20 minutes each. Do them at a truck stop, rest area, or hotel — no gym needed.

Gear: just you. A sturdy step (cab step, curb), your tailgate, and a couple water jugs cover everything. A cheap resistance band helps but isn't required.

Every day: the "Undo the Drive" reset below. This is the one that saves your back.

⚡ Daily — Undo the Drive (5 min)
  • Standing hip-flexor stretch — 30 sec each side
  • Standing t-spine rotation — 10 each side
  • Glute bridges — 15 reps
  • 10-minute walk after your shift
Before you start: this is general fitness info, not medical advice. Train within your ability, warm up, and stop if anything hurts — sharp pain is a stop sign, not something to push through. If you've got a health condition, an injury, or it's been a while, clear it with your doctor first (smart move before your next DOT physical anyway).
The 4-week build — tap a week
Session A · Lower
Bodyweight squats3 × 12
Glute bridges3 × 15
Reverse lunges2 × 8 / leg
Plank3 × 20 sec
Session B · Push & Pull
Incline push-ups (hands on tailgate)3 × 10
Shoulder taps3 × 8 / side
Band or towel rows3 × 12
Dead bug3 × 8 / side
Session C · Full & Carry
Squat to press (water jugs)3 × 10
Suitcase carry (jug, one hand)3 × 30 steps / side
Step-ups (sturdy step)2 × 10 / leg
Side plank2 × 20 sec / side
Rest a day between sessions. Move slow and controlled — this week is about clean reps, not hard reps.
Run the same 3 sessions — with these bumps:
Add one set to the first move of each session+1 set
Lower slow — 3 seconds down on every reptempo
Push-ups: closer to flat (lower the surface)harder
Planks & carries: add 10 sec / 10 steps+time
If a session felt easy in Week 1, this is where it stops being easy. Back still your gauge — anything that flares gets pulled.
Level up the 3 sessions:
Squats → split squats (rear foot on step)3 × 8 / leg
Push-ups → decline (feet on step)3 × 8
Carries → longer, heavier jugs3 × 40 steps
Hold everything else, add a set+1 set
Finisher (end of each session)
Jug thrusters — fast3 × 15
— OR — brisk walk intervals5 × 1 min hard
You should feel stronger than Week 1 by now. That's the point — and that's the proof.
Peak the 3 sessions:
All main moves4 sets
Hardest variation you can do cleanquality
Finisher every sessionpush it
Cut rest between moves by 15 secdensity
End of Week 4 — check yourself
Time a plank. Count max push-ups.retest
Compare to Week 1. That jump is yours.proof
Four weeks in, no gym, from the road. That's discipline. Now the question is what you do with it.
Your on-board coach — ask anything
DD-COACH // CHANNEL 19
Coach TreMayne
10-4, driver. You've got the program — I'm right here for the parts it doesn't cover. Move bugging your back, need a meal call at the pump, prepping for your DOT? Tap a button or just type it. 💪