build strength.
LEAD YOUR LIFE.
The 3F System - Force, Fuel, Focus. A simple, disciplined framework to train hard, eat with intent, and stay locked in on what matters most.
STANDARDS OVER HACKS
Clear weekly targets, disciplined execution, measurable progress.
SIMPLE BY DESIGN
Whole-foods first, fasting leveraged for optimization, no gimmicks.
ACCOUNTABILITY THAT STICKS
Coaching pressure and community so you stay consistent and crush your goals.
I love the simplicity of the program! I know exactly what to do for the workouts because of the app, all I have to do is tap to start. I don't have to guess what to do at the gym anymore. The best part is I get to eat food I love and I'm creating the body I'm proud to show my sons.
Working with Mr. Tromley has completely transformed not just my performance in the gym, but my overall lifestyle. His coaching has helped me dial in my nutrition, build real discipline, and gain confidence in both my body and my mindset. He's not just an incredible coach -- he's a genuine friend who truly cares about helping you become your best self.
I really like the fact that Coach Patrick practices what he preaches. Even when I'm unmotivated, I can login to the app and see that he is paying dues faithfully, sticking to the script, and the results show up. That alone is motivating.
What is the 3F System?
3F is a clear path to lasting results: train with intentional Force, Fuel your body with simple rules you can live with, and build Focus through habits and accountability.
FORCE
Compound lifts, progressive overload, real conditioning. Train 3–4x/week and get stronger on purpose.
FUEL
Whole-foods first, leveraging fasting for optimization, and simple rules you can sustain. Built for consistency and longevity.
FOCUS
Weekly targets, mindset tactics, and accountability to build discipline and consistency. Less noise, more execution.
Who We Serve
Busy parents and professionals who want more than workouts—you want standards. Clear, progressive training (FORCE), whole-foods-first nutrition with fasting leveraged for optimization (FUEL), and real accountability to build discipline (FOCUS) so you can lead your family well.
Progressive strength + Conditioning (FORCE)
Whole-foods-first nutrition; fasting leveraged strategically (FUEL)
Weekly targets, accountability, discipline (FOCUS)
Where to Start?
Pick the path that fits your season—no hype, just the right level of structure and support.
New to structured training?
FOUNDATION gives you proven programs and covers the basics for nutrition.
Want coaching + accountability?
MOMENTUM gives you a semi-custom training plan & 2 weekly live group calls
Need Elite 1:1?
MASTERY gives you a fully customized training plan, weekly 1:1 60 min call & direct access
FREQUENTLY ASKED QUESTIONS
What is the 3F System?
3F = Force, Fuel, Focus. Force: intentional strength + conditioning. Fuel: whole-foods first with fasting leveraged for optimization. Focus: weekly targets, mindset, and accountability to build discipline.
How do I start?
Pick the path that fits your season—Foundation, Momentum, or Mastery—then learn more on the Memberships page.
Is this extreme?
No. We prioritize simple, sustainable rules you can live with—built for busy parents and real family life.
What happens next?
See how Force, Fuel, and Focus become your weekly plan.
Coach
Patrick Tromley
The Level Up Dad
Patrick Tromley, aka The Level Up Dad, is a happily married man of almost 16 years. Patrick & his wife, Alina, have 3 sons who are 14, 11 & 8 years old.
Patrick coaches busy parents and professionals to build strength, discipline, and clarity—so they can lead their families well.
The 3F System (Force, Fuel, Focus) keeps it simple and sustainable.
He is a NASM Certified Nutrition Coach—no fluff, just standards.
Expect straight talk, weekly targets, and accountability that fit real family life—your family deserves your best.
Testimonials
I love the simplicity of the program! I know exactly what to do for the workouts because of the app, all I have to do is tap to start. I don't have to guess what to do at the gym anymore. The best part is I get to eat food I love and I'm creating the body I'm proud to show my sons.
Jon Kirk
Husband, Dad of 3 & Founder We Buy Houses JP & Lead Launch REI
Working with Mr. Tromley has completely transformed not just my performance in the gym, but my overall lifestyle. His coaching has helped me dial in my nutrition, build real discipline, and gain confidence in both my body and my mindset. He's not just an incredible coach -- he's a genuine friend who truly cares about helping you become your best self.
Kaleb DeSmith
17 Yr Old, Manager, Victory Martial Arts
I really like the fact that Coach Patrick practices what he preaches. Even when I'm unmotivated, I can login to the app and see that he is paying dues faithfully, sticking to the script, and the results show up. That alone is motivating.
Quentin White
Husband, Dad of 7 & Real Estate Investor
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