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BoostcampPNG

Dad's Workout Plan

by Connor Melcher
1 athletes joined

Program Description

Gain muscle, lose weight, and crush life!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 04:22
  • Last Edited
    Jun 18, 2025 11:44

Summary

Get ready to transform your fitness with Dad's Workout Plan, a comprehensive 16-week program designed for busy dads looking to build strength and endurance. Committing just four days a week, you'll tackle a variety of exercises that target all major muscle groups, including barbell squats, deadlifts, and weighted pull-ups. Each session is crafted to maximize your results, blending compound movements with core strengthening to enhance overall performance. Embrace the challenge and watch your strength soar as you dedicate yourself to this structured and effective training regimen!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Knee Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
QL Extension
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6 Reps
-
4
ATG Split Squat
3 Sets
8 Reps
-
5
V-Up
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Back Extension
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Upright Row (Barbell)
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Ab Wheel
3 Sets
12 Reps
-