logo
BoostcampPNG

Dad Program V1.0

by Burko
2 athletes joined

Program Description

Built to provide the majority of useful compounds for someone that has a compromised back like bulging discs

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2024 06:30
  • Last Edited
    Jun 18, 2025 11:47

Summary

Introducing the Dad Program V1.0, a dynamic 12-week training plan designed specifically for busy dads looking to build strength and endurance. With just two sessions per week, this program incorporates a blend of functional movements and targeted exercises, including leg presses, bench presses, and seated rows, ensuring a comprehensive workout that fits into your hectic schedule. Each session features a structured approach with clear rest intervals and intensity guidelines, making it easy to track your progress and stay motivated. Get ready to reclaim your fitness and set a strong example for your family!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Chest
11.8%
Lats
10.6%
Front Delts
9.4%
Triceps
9.4%
Upper Back
9.4%
Abs
7.8%
Glutes
7.1%
Hamstrings
7.1%
Middle Delts
5.9%
Biceps
4.7%
Abductors
1.2%
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
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walking On Threadmill
1
5 mins
-
2
Single Leg Press
3
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
3
6-8 reps
RPE 8
6
Abs Crunch (Machine)
2
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Backwards Walking On Threadmill
1 Set
5 mins
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
4
Seated Row (Cable)
3 Sets
6-8 Reps
@8
5
Abs Crunch (Machine)
2 Sets
10-15 Reps
@8
Day 2
1
Backwards Walking On Threadmill
1 Set
5 mins
-
2
Single Leg Press
3 Sets
8-12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
4
Lat Pulldown
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
3 Sets
6-8 Reps
@8
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
@8