Fullbody Dad Bod Homegym Transformation
Transform your dad bod into a powerhouse in just 12 weeks—get stronger, feel energized, and reclaim your confidence right from home.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–8 reps | @9 |
| 2 | Seated Row (Cable) | 2 | 10–12 reps | @9 |
| 3 | Squat (Barbell) | 2 | 6–8 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @9 |
| 5B | Standing Calf Raise | 2 | 15–20 reps | @9 |
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 2 | 10–12 reps | @9 |
| 6B | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 8–10 reps | @9 |
| 2 | Stiff Leg Deadlift | 2 | 6–8 reps | @9 |
| 3 | Lat Pulldown | 2 | 10–12 reps | @9 |
| 4 | Dip (Weighted) | 2 | 6–8 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @9 |
| 5B | Standing Calf Raise | 2 | 15–20 reps | @9 |
| Superset | ||||
| 6A | Overhead Tricep Extension (Cable) | 2 | 10–12 reps | @9 |
| 6B | Incline Curl (Dumbbell) | 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 2 | 8–10 reps | @9 |
| 2 | Pull-Up (Neutral Grip, Weighted) | 2 | 6–8 reps | @9 |
| 3 | Bench Press (Barbell) | 2 | 6–8 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @9 |
| 5B | Standing Calf Raise | 2 | 15–20 reps | @9 |
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 2 | 10–12 reps | @9 |
| 6B | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @9 |
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, Fullbody Dad Bod Homegym Transformation 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.
Fullbody Dad Bod Homegym Transformation is structured around 3 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.
Fullbody Dad Bod Homegym Transformation 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
