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Dad in progress

by Mark H.

Program Description

The split is 1 day on 1 day off, perfect for parent life. I took everything I liked from different programs and combined it for my goals, enjoy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 28, 2025 05:57
  • Last Edited
    Jun 18, 2025 10:23

Summary

Embark on a transformative 5-week journey with the "Dad in Progress" program, designed for busy fathers looking to reclaim their fitness. This 4-day-a-week regimen combines strength training and cardio, featuring dynamic exercises like Trap Bar Deadlifts, Box Jumps, and Ring Push-Ups to build muscle and boost endurance. With a focus on functional movements and progressive overload, you’ll not only enhance your strength but also improve your overall athleticism. Get ready to take charge of your health and set a powerful example for your family!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Box Jump
1
10 reps
RPE 8
3
High Bar Squat (Barbell)
3
5-10 reps
RPE 6
4
Overhead Press (Barbell)
4
6-10 reps
RPE 6
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
6
Fat Bar Reverse Curl
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Towel Hammer Curl
3
10-15 reps
RPE 10
9
Punching Bag
1
20 mins
RPE 8
10
Russian Twist
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Box Jump
1
10 reps
RPE 8
3
High Bar Squat (Barbell)
4
5-10 reps
RPE 7
4
Overhead Press (Barbell)
4
6-10 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
6
Fat Bar Reverse Curl
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Towel Hammer Curl
3
10-15 reps
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Box Jump
1
10 reps
RPE 8
3
High Bar Squat (Barbell)
4
5-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
6
Fat Bar Reverse Curl
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Towel Hammer Curl
3
10-15 reps
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Box Jump
1
10 reps
RPE 8
3
High Bar Squat (Barbell)
4
5-10 reps
RPE 9
4
Overhead Press (Barbell)
4
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Fat Bar Reverse Curl
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Towel Hammer Curl
3
10-15 reps
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Box Jump
1
10 reps
RPE 8
3
High Bar Squat (Barbell)
4
5-10 reps
RPE 10
4
Overhead Press (Barbell)
4
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
6
Fat Bar Reverse Curl
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Towel Hammer Curl
3
10-15 reps
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Explosive Push Ups
3
3 reps
-
3
Bench Press (Close Grip)
4
6-10 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
7
French Press
4
8-12 reps
RPE 10
8
Neck Flexion
3
20 reps
RPE 9
9
Hanging Leg Raise
3
AMRAP
RPE 9
10
Punching Bag
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Explosive Push Ups
3
3 reps
-
3
Bench Press (Close Grip)
4
6-10 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
7
French Press
4
8-12 reps
RPE 10
8
Neck Flexion
3
20 reps
RPE 9
9
Hanging Leg Raise
3
AMRAP
RPE 9
10
Punching Bag
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Explosive Push Ups
3
3 reps
-
3
Bench Press (Close Grip)
4
6-10 reps
RPE 8
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Farmer's Walk (Weighted)
3
15 reps
RPE 9
7
French Press
4
8-12 reps
RPE 10
8
Neck Flexion
3
20 reps
RPE 9
9
Hanging Leg Raise
3
AMRAP
RPE 9
10
Punching Bag
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Explosive Push Ups
3
3 reps
-
3
Bench Press (Close Grip)
4
6-10 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Farmer's Walk (Weighted)
3
15 reps
RPE 9
7
French Press
4
8-12 reps
RPE 10
8
Neck Flexion
3
20 reps
RPE 9
9
Hanging Leg Raise
3
AMRAP
RPE 9
10
Punching Bag
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Explosive Push Ups
3
3 reps
-
3
Bench Press (Close Grip)
4
6-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Farmer's Walk (Weighted)
3
15 reps
RPE 10
7
French Press
4
8-12 reps
RPE 10
8
Neck Flexion
3
20 reps
RPE 9
9
Hanging Leg Raise
3
AMRAP
RPE 9
10
Punching Bag
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Trap Bar Deadlift
4
5 reps
RPE 6
3
Vertical Jump
4
1 reps
-
4
AD Press
4
8-12 reps
RPE 8
5
Ring Push Up
3
5-10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Plate Pinch
3
1 mins
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Trap Bar Deadlift
4
5 reps
RPE 7
3
Vertical Jump
4
1 reps
-
4
AD Press
4
8-12 reps
RPE 8
5
Ring Push Up
3
5-10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Plate Pinch
3
1 mins
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Vertical Jump
4
1 reps
-
4
AD Press
4
8-12 reps
RPE 8
5
Ring Push Up
3
5-10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Plate Pinch
3
1 mins
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Trap Bar Deadlift
4
5 reps
RPE 9
3
Vertical Jump
4
1 reps
-
4
AD Press
4
8-12 reps
RPE 9
5
Ring Push Up
3
5-10 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Plate Pinch
3
1 mins
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Trap Bar Deadlift
4
5 reps
RPE 10
3
Vertical Jump
4
1 reps
-
4
AD Press
4
8-12 reps
RPE 10
5
Ring Push Up
3
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Neck Extension
3
20 reps
RPE 9
8
Plate Pinch
3
1 mins
RPE 10
9
Punching Bag
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Pull-Up (Bodyweight)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
4
5-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Neck Flexion
3
20 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Pull-Up (Bodyweight)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
4
5-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Neck Flexion
3
20 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Pull-Up (Bodyweight)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
4
5-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Neck Flexion
3
20 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Pull-Up (Bodyweight)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
4
5-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Neck Flexion
3
20 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2
Pull-Up (Bodyweight)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
4
5-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Neck Flexion
3
20 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9
9
Punching Bag
1
20 mins
RPE 8
Week 1
1 / 5 Weeks
Day 3
1
Cardio
1 Set
10 mins
@7
2
Trap Bar Deadlift
4 Sets
5 Reps
@6
3
Vertical Jump
4 Sets
1 Reps
-
4
AD Press
4 Sets
8-12 Reps
@8
5
Ring Push Up
3 Sets
5-10 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
7
Neck Extension
3 Sets
20 Reps
@9
8
Plate Pinch
3 Sets
1 mins
@9
9
Punching Bag
1 Set
20 mins
@8
Day 2
1
Cardio
1 Set
10 mins
@7
2
Explosive Push Ups
3 Sets
3 Reps
-
3
Bench Press (Close Grip)
4 Sets
6-10 Reps
@6
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
15 Reps
@8
7
French Press
4 Sets
8-12 Reps
@10
8
Neck Flexion
3 Sets
20 Reps
@9
9
Hanging Leg Raise
3 Sets
AMRAP
@9
10
Punching Bag
1 Set
20 mins
@8
Day 4
1
Cardio
1 Set
10 mins
@7
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
@10
3
Dip (Weighted)
4 Sets
5-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Farmer's Walk (Weighted)
3 Sets
15 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
7
Neck Flexion
3 Sets
20 Reps
@9
8
Decline Sit Up (Bodyweight)
3 Sets
15 Reps
@9
9
Punching Bag
1 Set
20 mins
@8
Day 1
1
Cardio
1 Set
10 mins
@7
2
Box Jump
1 Set
10 Reps
@8
3
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@6
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
@6
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
6
Fat Bar Reverse Curl
4 Sets
8-12 Reps
@10
7
Neck Extension
3 Sets
20 Reps
@9
8
Towel Hammer Curl
3 Sets
10-15 Reps
@10
9
Punching Bag
1 Set
20 mins
@8
10
Russian Twist
3 Sets
15 Reps
-