Dad Bod Garage Gains
“Build muscle, embrace the dad bod, and rule the garage gym.” 🔧💪
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 12 reps |
| 1 | 12 reps | ||
| 2 | Decline Bench Press (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Band Flys | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Close Grip DB Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Pullover (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 8 | Hammer Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 9 | Alternating Dumbbell Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 10 | Concentration Curl | 1 | 8–12 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 2 | Tibialis Raise | 1 | 25 reps |
| 1 | 25 reps | ||
| 3 | Single Leg Bent Knee Calf Raise | 1 | 25 reps |
| 1 | 25 reps | ||
| 4 | Zercher Squat (Barbell) | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 5 | Roller Leg Press | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 6 | Side To Side Squat - Weighted | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 7 | Stiff Leg Deadlift (Dumbbell) | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 8 | Leg Extension | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 9 | Lying Leg Curl | 1 | 12–20 reps |
| 1 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 2 | Barbell Row | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | V Bar Lat Pull Down | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Seated Wide-Grip Row (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Deadlift (Barbell) | 1 | 6–8 reps |
| 6 | Reverse Hyperextension | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 7 | Plank | 1 | 1 min |
| 8 | Abs Crunch (Weighted) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 9 | Lying Leg Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 10 | Russian Twist (Dumbbell) | 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 2 | One Arm Overhead Press | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 3 | Seated DB Clean & Press | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 4 | Front Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 5 | Rear Delt Fly (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 6 | Skull Crusher (Dumbbell) | 1 | 15–21 reps |
| 1 | 15–21 reps | ||
| 7 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 8 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 9 | Tricep Kickback | 1 | 12–15 reps |
| 1 | 12–15 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, Dad Bod Garage Gains 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 50 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 Bod Garage Gains 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 Bod Garage Gains 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
