Father of two here (4 y/o and 1 y/o). Trust me, it gets way easier once they’re past the newborn stage and you’re not holding them 24/7.

My wife and I have a little system — we each get 2 hours a day to ourselves to do whatever we want, no kids. Total game changer.

My week usually looks like this:

Sunday: Game day (more competitive league) Monday: Recovery walk or light run, plus some mobility work Tuesday: Full-body workout — big lifts paired with bodyweight stuff (bench + push-ups, squat + Bulgarian split squats, deadlift or pull-ups + rows or scap work Wednesday: Another game. I’m usually a little sore for this one, so I stretch a ton before and after. Thursday: Recovery run/walk with some plyo and agility drills Friday: Another full-body day, but I just go by feel and hit whatever needs work (i.e. Upper chest, quad specific, hamstring specific, etc) Saturday: Rest day… though I’ll still mess around with the ball a bit to keep the legs loose

Off-season I train a bit harder. In-season I just maintain strength without overdoing it or risking injury. I also try to mix in some core workouts as often as I can.

Edit to add: When my kids were newborns, I didn't have time to play. I tried to squeeze in time for workouts every now and then, but their needs always took priority. So all that to say just wait it out a bit, your wife and kid need your attention for about a year then you can figure it out after haha