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Quick Lifts for Busy Dads

by Kareem Rahaman
5 athletes joined

Program Description

The purpose of the program is to keep your gains and slowly build muscle while doing it in minimal time as we all know we don’t have much time or structure to our days. The idea is to find 3-4 time blocks throughout the week to get these lifts in.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2024 02:57
  • Last Edited
    Jun 18, 2025 09:44

Summary

Unleash your strength with "Quick Lifts for Busy Dads," a focused 4-week program designed for fathers on the go. This regimen packs four powerful workouts each week, utilizing dumbbells and barbells to build muscle and boost endurance in just a short time. Targeting major muscle groups, you'll engage in compound movements like the Bench Press and Squat, ensuring effective training that fits into your busy lifestyle. Get ready to transform your fitness routine and feel stronger, both in and out of the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6.5
2
Pec Fly (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
3
Tricep Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6.5
2
Pec Fly (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
3
Tricep Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6.5
2
Pec Fly (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
3
Tricep Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6.5
2
Pec Fly (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
3
Tricep Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 6.5
5
Lunge (Bodyweight)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 6.5
5
Lunge (Bodyweight)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 6.5
5
Lunge (Bodyweight)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8 reps
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 6.5
5
Lunge (Bodyweight)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
2
Arnold Press
2
10 reps
RPE 7.5
3
Hammer Curl
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Face Pull
2
15 reps
RPE 6
6
Dumbbell Row
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
2
Arnold Press
2
10 reps
RPE 7.5
3
Hammer Curl
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Face Pull
2
15 reps
RPE 6
6
Dumbbell Row
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
2
Arnold Press
2
10 reps
RPE 7.5
3
Hammer Curl
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Face Pull
2
15 reps
RPE 6
6
Dumbbell Row
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
2
Arnold Press
2
10 reps
RPE 7.5
3
Hammer Curl
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Face Pull
2
15 reps
RPE 6
6
Dumbbell Row
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 9
2
Sit Up
3
20 reps
RPE 8
3
Dead Bug
2
10 reps
RPE 8
4
Neck Curl
3
7 reps
RPE 6.5
5
Russian Twist
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 9
2
Sit Up
3
20 reps
RPE 8
3
Dead Bug
2
10 reps
RPE 8
4
Neck Curl
3
7 reps
RPE 6.5
5
Russian Twist
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 9
2
Sit Up
3
20 reps
RPE 8
3
Dead Bug
2
10 reps
RPE 8
4
Neck Curl
3
7 reps
RPE 6.5
5
Russian Twist
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 9
2
Sit Up
3
20 reps
RPE 8
3
Dead Bug
2
10 reps
RPE 8
4
Neck Curl
3
7 reps
RPE 6.5
5
Russian Twist
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@6.5
2
Pec Fly (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@6
3
Tricep Extension (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@6
4
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Sumo Squat
2 Sets
8 Reps
@7
2
Squat (Barbell)
3 Sets
10 Reps
@9
3
Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@6
@6.5
5
Lunge (Bodyweight)
2 Sets
10 Reps
@6.5
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
2
Arnold Press
2 Sets
10 Reps
@7.5
3
Hammer Curl
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
5
Face Pull
2 Sets
15 Reps
@6
6
Dumbbell Row
3 Sets
8 Reps
@9
Day 4
1
Kettlebell Swing
3 Sets
15 Reps
@9
2
Sit Up
3 Sets
20 Reps
@8
3
Dead Bug
2 Sets
10 Reps
@8
4
Neck Curl
3 Sets
7 Reps
@6.5
5
Russian Twist
3 Sets
10 Reps
@8