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Ur Baby Daddy’s Full Body Workout

by Rich

Program Description

**Ur Baby Daddy’s Full Body Workout** is a dynamic 6-week program designed to sculpt and strengthen your entire body. With 36 sessions scheduled over the course of the program, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, squats, and deadlifts, all aimed at building muscle and enhancing your physique. This intermediate-friendly routine requires a full gym setup and is structured to maximize your gains in just 50 minutes per workout. Get ready to push your limits and transform your fitness journey!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 19, 2025 09:10
  • Last Edited
    Oct 10, 2025 01:32

Summary

Get ready to transform your physique with Ur Baby Daddy’s Full Body Workout! This intense 6-week program is designed for those ready to commit to six days of challenging exercises that target every major muscle group. You’ll engage in classic lifts like the bench press and squats, combined with targeted moves such as weighted pull-ups and bicep curls, ensuring balanced strength development. With a full gym at your disposal, you’ll push your limits and see real results—let's get started!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Biceps
10.2%
Upper Back
8.9%
Chest
8.4%
Front Delts
8.2%
Glutes
7.6%
Lats
7.3%
Middle Delts
7%
Quadriceps
5.8%
Hamstrings
5.4%
Forearms
4.5%
Rear Delts
3.8%
Abs
2.9%
Lower Back
2.5%
Adductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Squat (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Incline Bicep Curl
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-12 reps
RPE 7
2
Deadlift (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
4
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chin-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
-
6
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chin-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chin-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chin-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Chin-Up (Weighted)
3
10-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
2
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
3
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
2
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
2
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
2
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-9 reps
RPE 7
2
Overhead Press (Barbell)
2
6-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7
3
Pull-Up (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
12 reps
RPE 10
5
Dip (Weighted)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
2
8-12 reps
RPE 7
3
Leg Extension
2
6-12 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4
Hammer Curl
3
12 reps
RPE 10
5
Forearm Curls
3
AMRAP
RPE 10
6
Leg Extension
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
2
8-12 reps
RPE 7
3
Leg Extension
2
6-12 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
2
8-12 reps
RPE 7
3
Leg Extension
2
6-12 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
2
8-12 reps
RPE 7
3
Leg Extension
2
6-12 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Overhead Press (Barbell)
2
8-12 reps
RPE 7
3
Leg Extension
2
6-12 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Forearm Curls
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@7
2
Squat (Barbell)
3 Sets
6-9 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
4
Incline Bicep Curl
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
12 Reps
@10
5
Dip (Weighted)
3 Sets
12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
6-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
6-9 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
12 Reps
@10
5
Dip (Weighted)
4 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-9 Reps
@7
2
Overhead Press (Barbell)
2 Sets
6-12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
3 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Chin-Up (Weighted)
3 Sets
10-15 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Forearm Curls
3 Sets
AMRAP
@10
Day 6
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@7
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Forearm Curls
3 Sets
AMRAP
@10