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Single dad boss rush

by Ravn E.

Program Description

A simple program with little leg-training ypu can dish in on a timebudget

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 07, 2025 05:42
  • Last Edited
    Jun 18, 2025 11:46

Summary

Introducing the **Single Dad Boss Rush**, a dynamic 12-week program designed for busy dads looking to maximize their fitness in just four days a week. This comprehensive plan focuses on strength training, featuring a mix of machine and free weight exercises to build muscle and increase endurance. Each session targets key muscle groups, ensuring a balanced approach to fitness while fitting seamlessly into your hectic schedule. Get ready to transform your physique and boost your energy levels—because being a boss means taking charge of your health!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.2%
Front Delts
15.9%
Triceps
13.9%
Middle Delts
13.2%
Lats
11.9%
Biceps
9.9%
Upper Back
6.6%
Glutes
6.6%
Forearms
2%
Rear Delts
1.3%
Hamstrings
1.3%
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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
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Glute Kickback
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
12 Reps
@8
4
Glute Kickback
3 Sets
12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@8