Dad Strength Protocol

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.

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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

Lat Pulldown

Barbell Row

Bench Press (Barbell)

Push Up (Knees)

Seated Wide-Grip Row (Cable)

Lying Leg Raise

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Upper A

Squat (Barbell)

Deadlift (Barbell)

Split Squat (Dumbbell)

Standing Calf Raise

Plank

Lower A

Seated Row (Cable)

Seated Overhead Press (Barbell)

Bench Press (Close Grip)

Cable Crunch

Tricep Pushdown (Cable)

Upper B

Front Squat (Barbell)

Pull Through (Cable)

Lunge (Dumbbell)

Lower B

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