IntermediateFree

Dad Strength Protocol

Real strength training for real life, built for the garage

Morten A.· Apr 2026

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Strength

Equipment

Garage Gym

Session length

60 min

This is a 12 week strength program designed to help you rebuild your base, improve overall health, and stay consistent with training. The program follows a simple upper lower split performed four times per week, with a strong focus on back, core, and fundamental compound lifts. It is built specifically for a garage gym setup and prioritizes exercises that are effective, practical, and easy to execute with minimal equipment. The program progresses through three phases, starting with technique and control, moving into strength building, and finishing with heavier, more confident lifting. A deload week is included to support recovery and long term consistency. Each workout is designed to take around 60 minutes and can be adjusted based on energy levels, making it ideal to balance with work, family life, and varying sleep. Optional light days for arms, core, or cardio can be added when time and energy allow, without interfering with recovery. To complete this program you need: A barbell with weight plates A rack with safety arms A bench A cable system for rows and pulldowns Basic floor space for bodyweight and core work This program is not about perfection or maximum intensity. It is about building a routine you can stick to, getting stronger over time, and creating a setup that works for your life.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on maximal strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

11%

Upper Back

10.7%

Quadriceps

10.3%

Hamstrings

10.3%

Lats

10%

Abs

9.5%

Front Delts

7.9%

Triceps

7.7%

Biceps

5.6%

Chest

4.8%

Middle Delts

4.4%

Lower Back

2.7%

Adductors

1.7%

Calves

1.5%

Rear Delts

1.3%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	10–12 reps	@8
		1	10–12 reps	@8
		1	10–12 reps	@8
2	Barbell Row	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Bench Press (Barbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Push Up (Knees)	1	12 reps	@9
		1	12 reps	@9
		1	12 reps	@9
5	Seated Wide-Grip Row (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
6	Lying Leg Raise	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
7	Bicep Curl (Barbell)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
8	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Deadlift (Barbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
3	Split Squat (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Standing Calf Raise	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
5	Plank	1	1 min	@8
		1	1 min	@8
		1	1 min	@8

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	10–12 reps	@8
		1	10–12 reps	@8
		1	10–12 reps	@8
2	Seated Row (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8
		1	10–12 reps	@8
3	Seated Overhead Press (Barbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Bench Press (Close Grip)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
5	Seated Wide-Grip Row (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
6	Cable Crunch	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
7	Tricep Pushdown (Cable)	1	12 reps	@8
		1	12 reps	@8
8	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2	Front Squat (Barbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Pull Through (Cable)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
4	Lunge (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
5	Lying Leg Raise	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8

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 Strength Protocol 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 garage 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 60 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 Strength Protocol is structured around 4 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 Strength Protocol 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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