Motivated Divorced Dad Strength
Maintain athleticism, move better and still get jacked to carry all the groceries and hold down single father duties
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sled Drags | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 2 | Lying Leg Raise | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 3A | Zercher Squat (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 3B | Lateral Box Jump | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 4 | Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Kettlebell Swing | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| Superset | |||
| 6A | Good Morning | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6B | Platz Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 1 | 0.5 min | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Med Ball Slam | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Pull-Up (Weighted) | 1 | 4–8 reps |
| 3 | Pull-Up (Bodyweight) | 1 | 5–10 reps |
| 1 | 5–10 reps | ||
| 4 | Barbell Row | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 5A | Hang Snatch | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 5B | Step-Up (Weighted) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 6 | Bicep Curl (Cable) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 7 | Wrist Extension (Dumbbell) | 1 | undefined+ reps |
| 1 | undefined+ reps | ||
| 1 | undefined+ reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 20–30 min |
| Superset | |||
| 2A | Trap Bar Deadlift | 1 | undefined+ reps |
| 1 | undefined+ reps | ||
| 1 | undefined+ reps | ||
| 2B | Z-Press | 1 | undefined+ reps |
| 1 | undefined+ reps | ||
| 1 | undefined+ reps | ||
| 3 | Kettlebell Swing | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Turkish Get Up | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 2 | Snatch Deadlift | 1 | 6 reps |
| 1 | 4 reps | ||
| 1 | 2 reps | ||
| 3 | Lateral Box Jump | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 4 | Bulgarian Split Squat (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 5 | Sissy Squat (Weighted) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| Superset | |||
| 6A | Suitcase Carry | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 6B | Hyperextension | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wood Chop | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 6 reps |
| 1 | 4 reps | ||
| 1 | 2 reps | ||
| 3 | Incline Chest Press (Machine) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Incline Chest Fly (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4B | Shoulder Stretch - Jeff Style | 1 | 30 min |
| 1 | 30 min | ||
| 1 | 30 min | ||
| Superset | |||
| 5A | Katana Extension | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5B | Y Raise (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Motivated Divorced Dad Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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.
Motivated Divorced Dad Strength is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Motivated Divorced Dad Strength 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
