BWS 4 Day Split for strong dads

by Carlos G.

Program Description

Aesthetic maximization for dads

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 26, 2025 12:51
Last Edited
May 26, 2025 12:51

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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

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Chest Supported Row (Dumbbell)

3

12 reps

-

3

Seated Shoulder Press (Dumbbell)

4

8 reps

-

4

Pull-Up (Weighted)

2

2

13 reps

12 reps

-

-

5

Decline Bench Press (Dumbbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

4

15 reps

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Leg Extension

3

15 reps

-

3

Standing Calf Raise

4

15 reps

-

4

Lying Leg Curl

3

12 reps

-

5

Lateral Raise (Dumbbell)

3

12 reps

-

Day 3

1

Bicep Curl (EZ Bar)

4

-

2

Chest Fly (Machine)

3

-

3

Bench Press (Dumbbell)

4

-

4

Tricep Pushdown (Cable)

4

-

5

One Arm Lateral Raise (Cable)

3

-

Day 4

1

Pull-Up (Weighted)

4

-

2

Chest Supported Row (Dumbbell)

3

-

3

Rear Delt Row

3

-

4

Incline Curl (Dumbbell)

3

-

5

Hammer Curl

3

-

6

Upright Row (Barbell)

3

-

Day 5

1

Deadlift (Barbell)

3

-

2

Single Leg Press

2

-

3

Hip Thrust (Barbell)

3

-

4

Leg Curl

3

-

5

Standing Calf Raise

4

-

Day 1

1

Bench Press (Barbell)

4 Sets

10 Reps

-

2

Chest Supported Row (Dumbbell)

3 Sets

12 Reps

-

3

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

-

4

Pull-Up (Weighted)

2 Sets

2 Sets

13 Reps

12 Reps

-

-

5

Decline Bench Press (Dumbbell)

3 Sets

15 Reps

-

6

Lateral Raise (Dumbbell)

4 Sets

15 Reps

-

Day 2

1

Squat (Barbell)

4 Sets

10 Reps

-

2

Leg Extension

3 Sets

15 Reps

-

3

Standing Calf Raise

4 Sets

15 Reps

-

4

Lying Leg Curl

3 Sets

12 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

Day 3

1

Bicep Curl (EZ Bar)

4 Sets

-

2

Chest Fly (Machine)

3 Sets

-

3

Bench Press (Dumbbell)

4 Sets

-

4

Tricep Pushdown (Cable)

4 Sets

-

5

One Arm Lateral Raise (Cable)

3 Sets

-

Day 4

1

Pull-Up (Weighted)

4 Sets

-

2

Chest Supported Row (Dumbbell)

3 Sets

-

3

Rear Delt Row

3 Sets

-

4

Incline Curl (Dumbbell)

3 Sets

-

5

Hammer Curl

3 Sets

-

6

Upright Row (Barbell)

3 Sets

-

Day 5

1

Deadlift (Barbell)

3 Sets

-

2

Single Leg Press

2 Sets

-

3

Hip Thrust (Barbell)

3 Sets

-

4

Leg Curl

3 Sets

-

5

Standing Calf Raise

4 Sets

-