Dad’s Strength Training
Strength training program for those dads out there who want to shed the belly and build the muscle. This workout is best paired with a solid core workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
| 2 | Bench Press (Barbell) | 3 | 10 reps |
| 3 | Chest Fly (Dumbbell) | 3 | 10 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5 | Chest Press (Machine) | 3 | 10 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 8 reps |
| 7 | Tricep Kickback | 3 | 12 reps |
| 8 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 9 | Push Up | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
| 2 | Arnold Press | 3 | 8 reps |
| 3 | Lat Pulldown | 3 | 10 reps |
| 4 | Shrug (Dumbbell) | 3 | 12 reps |
| 5 | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 6 | Seated Row (Cable) | 3 | 10 reps |
| 7 | Pull-Up (Bodyweight) | 3 | 12 reps |
| 8 | Dip (Bodyweight) | 3 | 12 reps |
| 9 | Push Up | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 15 min |
| 2 | Clean Deadlift | 4 | 8 reps |
| 3 | Glute Bridge (Dumbbell) | 3 | 10 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Lunge (Dumbbell) | 3 | 12 reps |
| 6 | Squat (Barbell) | 3 | 8 reps |
| 7 | Leg Press | 3 | 12 reps |
| 8 | Standing Calf Raise | 3 | 15 reps |
| 9 | Glute Kickback (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
| 2 | Bench Press (Barbell) | 3 | 8 reps |
| 3 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 4 | Bent Leg Raise | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 6 | Push Up | 3 | 10 reps |
| 7 | Decline Crunch (Weighted) | 3 | 15 reps |
| 8 | Upright Row (Barbell) | 3 | 8 reps |
| 9 | Russian Twist (Dumbbell) | 3 | 15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dad’s Strength Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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’s Strength Training 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dad’s Strength Training 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
