DADS FBEOD
Transform your strength and energy in just one week—because being a dad means being your best self, inside and out.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Keenan Pullover | 2 | 0 reps |
| 2 | Lateral Raise (Cable) | 2 | 0 reps |
| 3 | Seated Wide-Grip Row (Cable) | 1 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 6 | Chest Press (Machine) | 2 | 0 reps |
| 7 | Leg Extension | 2 | 0 reps |
| 8 | Single-Leg Leg Curl | 1 | 0 reps |
| 9 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 2 | 0 reps |
| 2 | Wide Grip Pull-Up | 2 | 0 reps |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 0 reps |
| 4 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 5 | Chest Press (Machine) | 2 | 0 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 7 | Leg Extension | 2 | 0 reps |
| 8 | Lying Leg Curl | 1 | 0 reps |
| 9 | Romanian Deadlift (Barbell) | 1 | 0 reps |
Common questions
Yes, DADS FBEOD is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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 90 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.
DADS FBEOD is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DADS FBEOD 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
