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12 Week Ultimate Plan to Dad Bod

by Jake A.

Program Description

#DadLife

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 10:17
  • Last Edited
    Oct 17, 2025 08:27

Summary

Transform your physique with the 12 Week Ultimate Plan to Dad Bod, designed to help you shed unwanted fat and build muscle. This comprehensive program spans 12 weeks, featuring five workout days each week, focusing on compound and isolation movements to sculpt your chest, back, arms, and shoulders. With a mix of barbell and dumbbell exercises, you'll gain strength and definition while using minimal equipment in your garage gym. Get ready to embrace a stronger, more confident you!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Front Delts
10.8%
Upper Back
9.6%
Hamstrings
9%
Quadriceps
8.6%
Glutes
8.5%
Chest
7.4%
Lats
6.8%
Abs
6.6%
Biceps
5.7%
Middle Delts
4.4%
Calves
2.8%
Lower Back
2.5%
Rear Delts
1.8%
Adductors
1.8%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 6
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 5
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
3
12 reps
+5 lbs
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
3
12 reps
+5 lbs
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
T-Bar Row
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Bayesian Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Wide Grip Lat Pulldown
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
+5 lbs
2
Wide Grip Lat Pulldown
4
8 reps
+5 lbs
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
+5 lbs
2
Wide Grip Lat Pulldown
4
8 reps
+5 lbs
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Hack Squat
3
8 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
20 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bench Press (Close Grip)
3
6 reps
RPE 8
5
Pendlay Row
3
6 reps
RPE 8
6
Trap Bar Power Shrug
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Trap Bar)
4
10 reps
70%
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
3
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@6
@6
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
7
Bayesian Curl
1 Set
1 Set
15 Reps
15 Reps
@6
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
85%
85%
85%
85%
85%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6.5
@6.5
@6.5
@6.5
5
Hanging Knee Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
85%
85%
85%
85%
85%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Pendlay Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Trap Bar Power Shrug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
70%
70%
70%
70%
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@6
@6
@6