12 Week Ultimate Plan to Dad Bod
#Stay Hard
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 75% |
| 1 | 8 reps | 75% | ||
| 1 | 8 reps | 75% | ||
| 1 | 8 reps | 75% | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | 65% |
| 1 | 10 reps | 65% | ||
| 1 | 10 reps | 65% | ||
| 3 | Dip (Weighted) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 4 | Overhead Press (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 5 | Lateral Raise (Cable) | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 | ||
| 6 | Skull Crusher (Barbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 7 | Tricep Pushdown (Cable) | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Bent Over Row (Barbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 3 | T-Bar Row | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 4 | Face Pull | 1 | 15 reps | @5 |
| 1 | 15 reps | @5 | ||
| 1 | 15 reps | @5 | ||
| 5 | Bicep Curl (EZ Bar) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 7 | Bayesian Curl | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4 reps | 85% |
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 2 | Hack Squat | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 3 | Bulgarian Split Squat (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 4 | Calf Raise (Leg Press) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @6.5 | ||
| 1 | 20 reps | @6.5 | ||
| 1 | 20 reps | @6.5 | ||
| 5 | Hanging Knee Raise | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4 reps | 85% |
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 1 | 4 reps | 85% | ||
| 2 | Pull-Up (Weighted) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 3 | Overhead Press (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 4 | Bench Press (Close Grip) | 1 | 6 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 5 | Pendlay Row | 1 | 6 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 6 | Trap Bar Power Shrug | 1 | 15 reps | @7.5 |
| 1 | 15 reps | @7.5 | ||
| 1 | 15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | 70% |
| 1 | 8 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 2 | Romanian Deadlift (Trap Bar) | 1 | 10 reps | 70% |
| 1 | 10 reps | 70% | ||
| 1 | 10 reps | 70% | ||
| 1 | 10 reps | 70% | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 4 | Leg Extension | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 5 | Hamstring Curl | 1 | 12 reps | @5 |
| 1 | 12 reps | @5 | ||
| 1 | 12 reps | @5 | ||
| 6 | Single Leg Calf Raise (Weighted) | 1 | 15 reps | @6 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12 Week Ultimate Plan to Dad Bod is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
12 Week Ultimate Plan to Dad Bod is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12 Week Ultimate Plan to Dad Bod is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
