Dad Full body

The Dad Full Body program is a comprehensive 12-week training plan designed for busy dads looking to build strength and muscle without sacrificing time. With three focused sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, including upper body pushes, pulls, and lower body movements. Each workout emphasizes progressive overload, ensuring you continually challenge yourself and see results. Equip yourself with a full gym and get ready to transform your fitness journey while balancing family life!

This program allows to hit each muscle 2 or 3 times per week, focusing on performance and progressive overload with a low-mid weekly volume base.
It's tailored to my needs and after some weeks I would adjust priority for target my weakness.
For the abs, I do them on rest days so there are not shown.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rest 2-3 minutes for compound and 1-1:30 for isolation exercises.

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Chest Fly (Machine)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Single Leg Press

Lying Leg Curl

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Reverse Pec Deck

Full body - Upper push focus 

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Leg Press (45 Degrees)

Hack Squat

Leg Extension

Hip Adductor (Machine)

Leg Curl

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Hyperextension

Calf Raise (Leg Press)

Full body - Lower focus 

Lat Pulldown (Close Grip)

Dumbbell Row

Pullover (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Single Leg Extension

Leg Press

Standing Calf Raise

Full body - Pull focus

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