08/10/2015 3:26 PM AEDT | Updated 15/07/2016 12:50 PM AEST

'The Man Challenge' Promises To Beat Dad Bod In 10 Minutes A Day

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Father and Son Doing Sit-ups

Sorry Leo DiCaprio -- your dad bod can beat it.

Adam MacDougall, former rugby league footballer, wants dads to get in shape -- and has created The Man Challenge -- an online wellbeing program -- so average fathers and blokes can do just that.

“The Man Challenge came about after my closest friend died of a heart attack in his early forties, leaving behind three young daughters under the age of six," MacDougall told The Huffington Post Australia.

"He was like most average blokes -- he had a bit of a gut and didn't really have time to exercise -- he thought he had to spend hours in the gym every week and didn't want to go on a fad diet where he had to totally cut out certain foods or not enjoy a beer.

“Being a young father I know it's hard to find time to fit in fitness or get in shape. It’s great if you do like going to the gym, and you have time to -- but the reality is that 80 percent of people who have gym memberships don't use them, and that's just the ones that have them! What about the countless thousands of others who don't have a gym membership?

“Being a professional athlete I get to work with some really talented people in their fields within the fitness industry and I realised I could use that. It was really important to get out there and convey the message that blokes don't have to be afraid of getting fit -- they don't need to spend countless hours in the gym or starve themselves -- they can actually get fit in as little as 10 minutes a day doing simple exercises using their body as a gym -- and they don't have to give up their beer -- they can still enjoy their beer with this program!”

The program, which combines workouts you can do at home with nutritional advice from qualified experts (as well as easy instructions on how to actually cook the stuff) has already started, though people can still register to participate until midnight Sunday.

The 10 week course boasts celebrity athletes who guide men through their workouts, including the chance to take on sporting heroes including Sonny Bill Williams, Lote Tuqiri and Billy Moore in fun fitness challenges. Paul Roos looks after the motivational content.

“I want to teach and educate men on how they can cook healthy meals for themselves and their family. I also want blokes to know that your health is the most important thing in the world, and that waiting until ‘tomorrow’ to get fit or get is shape might not be the best approach. Sometimes tomorrow might not come. This is a simple, fun and practical program. Just give me 10 minutes to try it, that's all I ask,” said MacDougall.