Single dad boss rush

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!

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

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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

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Barbell Row

Bicep Curl (Cable)

Glute Kickback

Overhead Extension (Dumbbell)

Hammer Curl (Cable)

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