Dad Full body
High frequency bodybuilding program designed for my Dad busy lifestyle. Trying something new with only 3 workouts per week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 1 | 10 reps | @8 |
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 3 | Leg Press (45 Degrees) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9.5 | ||
| 4 | Hack Squat | 1 | 8 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 5 | Leg Extension | 3 | 15 reps | @10 |
| 6 | Hip Adductor (Machine) | 3 | 10–15 reps | — |
| 7 | Leg Curl | 3 | 10 reps | — |
| 8 | Seated Overhead Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 9 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | — |
| 10 | Hyperextension | 2 | 12 reps | — |
| 1 | 20 reps | — | ||
| 11 | Calf Raise (Leg Press) | 3 | 8–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 2 | Dumbbell Row | 1 | 12 reps | @9 |
| 1 | 8 reps | @10 | ||
| 3 | Pullover (Dumbbell) | 2 | 12 reps | — |
| 4 | Dip (Weighted) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 5 | Chest Press (Machine) | 1 | 12 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Single Leg Extension | 3 | 12 reps | — |
| 7 | Leg Press | 1 | 10–15 reps | — |
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 8A | Bicep Curl (EZ Bar) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 8B | Skull Crusher (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 9A | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 9B | Rear Delt Fly (Cable) | 3 | 12 reps | — |
| 10 | Standing Calf Raise | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | — |
| 2 | Bench Press (Dumbbell) | 2 | 8 reps | — |
| 3 | Chest Fly (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Pull-Up (Weighted) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 5 | Seated Wide-Grip Row (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 0 reps | @10 | ||
| 6 | Single Leg Press | 1 | 10–12 reps | @8.5 |
| 2 | 6–8 reps | @10 | ||
| 7 | Lying Leg Curl | 3 | 10 reps | @8 |
| 8 | Tricep Pushdown (Cable) | 3 | 10 reps | — |
| 9 | Overhead Tricep Extension (Cable) | 3 | 12 reps | — |
| 10 | Reverse Pec Deck | 3 | 10–12 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dad Full body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
Dad Full body is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dad Full body 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
