The busy dad

Conciliate a busy lifestyle with strength training and bodybuilding!

DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK

I created this program by trial and error through the last years and it suits my needs.
It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. 
The four-days scheme indicates a microcycle not a seven-day week, so it could last from 7 up to 14 days according to your needs ( you can run it 1 up to 4 times per week to be clear). I strongly suggest at least one day of total recovery/light activity between sessions.

It has a full body skeleton by base but also some split routine vibes as the big lifts, while recalled in almost any session, have a complete recovery in the day before the strength one (so no triceps/chest work the day before the big bench)

Progression for bodybuilding lifts: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load.

This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation.

Exercise selection: choose your favourite variation of the one indicated.

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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

Trap Bar Deadlift

Front Squat (Barbell)

Hang Snatch

Bench Press (Barbell)

Chin-Up (Weighted)

Platz Squat

Power Snatch

Larsen Press (Barbell)

Bent Over Row (Barbell)

Squat (Low Bar)

Behind The Neck Seated Press

Dip (Weighted)

Stiff Leg Deficit Deadlift

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