Daddy N Bodybuilding,strength and conditioning tra
Novice,intermediate and advanced level
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 12 reps | @7 |
| 2 | Chest Press (Machine) | 4 | 15 reps | — |
| 3 | Incline Chest Press (Machine) | 4 | 12 reps | — |
| 4 | Chest Fly (Cable) | 4 | 12 reps | — |
| 5 | Bench Press (Close Grip) | 3 | 15 reps | — |
| 6 | Seated Dip (Machine) | 4 | 15 reps | — |
| 7 | Tricep Kickback | 3 | 15 reps | — |
| 8 | Abs Crunch (Machine) | 3 | 15 reps | — |
| 9 | Hanging Leg Raise | 3 | 15 reps | — |
| 10 | Decline Bench Press (Barbell) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 4 | 15 reps |
| 2 | Leg Extension | 4 | 15 reps |
| 3 | Leg Press | 4 | 15 reps |
| 4 | Single-Leg Leg Curl | 3 | 10 reps |
| 5 | Lying Leg Curl | 3 | 15 reps |
| 6 | Split Squat (Smith Machine) | 3 | 10 reps |
| 7 | Hip Adductor (Machine) | 3 | 15 reps |
| 8 | Hip Abductor (Machine) | 3 | 15 reps |
| 9 | Hip Thrust (Machine) | 4 | 15 reps |
| 10 | Seated Calf Raise | 4 | 15 reps |
| 11 | Calf Raise (Leg Press) | 3 | 15 reps |
| 12 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension (Weighted) | 3 | 12 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 15 reps |
| Superset | |||
| 3A | Lat Pulldown (Close Grip) | 3 | 15 reps |
| 3B | Lat Pulldown (Single Arm) | 3 | 10 reps |
| 4 | T-Bar Row | 3 | 12 reps |
| 5 | Chin-Up (Bodyweight) | 3 | 20 reps |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 15 reps |
| 7 | Barbell Row | 3 | 12 reps |
| 8 | Deadlift (Smith Machine) | 3 | 6 reps |
| 9 | Cardio | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Cable) | 3 | 12 reps |
| 2 | Bicep Curl (Machine) | 3 | 12 reps |
| 3 | Preacher Curl (Barbell) | 3 | 12 reps |
| 4 | Face Pull | 3 | 15 reps |
| 5 | Upright Row (Cable) | 3 | 12 reps |
| 6 | One Arm Lateral Raise (Cable) | 3 | 12 reps |
| 7 | Front Raise | 3 | 12 reps |
| 8 | Shoulder Press (Machine) | 3 | 15 reps |
| 9 | Shrug (Barbell) | 3 | 15 reps |
| 10 | Decline Sit Up (Weighted) | 3 | 12 reps |
| 11 | Hanging Leg Raise | 3 | 12 reps |
| 12 | Ab Wheel | 3 | 15 reps |
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, Daddy N Bodybuilding,strength and conditioning tra 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 full 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 10 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.
Daddy N Bodybuilding,strength and conditioning tra 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.
Daddy N Bodybuilding,strength and conditioning tra 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
