Program Description
**Built Like a V, Trained Like a Dad** is a dynamic 4-week program designed to sculpt your physique while accommodating a busy lifestyle. With 16 sessions packed into just four weeks, this plan emphasizes efficient workouts that target all major muscle groups, ensuring you build strength and definition without sacrificing time. Each day combines compound lifts and isolation exercises, fostering a balanced approach to training that promotes both muscle growth and functional fitness. Get ready to transform your body and embrace the dad strength!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 04, 2026 08:07
- Last EditedJan 17, 2026 03:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Front Delts
10.7%
Triceps
10.7%
Middle Delts
9.7%
Biceps
8.8%
Lats
8.2%
Abs
8.2%
Rear Delts
6.2%
Chest
6.2%
Quadriceps
4.6%
Glutes
4.6%
Hamstrings
3.9%
Forearms
2.8%
Abductors
1.5%
Stretching
1.5%
Adductors
0.8%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3A
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Dead Bug
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3A
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Dead Bug
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3A
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Dead Bug
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3A
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
3B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Dead Bug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3A
Seated Upper-cut Chest Fly
4
10-15 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
83%
2
Overhead Press (Barbell)
5
1 reps
83%
3
Dumbbell Row
4
8-12 reps
-
4A
Seated Upper-cut Chest Fly
4
10-15 reps
-
4B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
4
8-12 reps
-
2A
Seated Upper-cut Chest Fly
4
10-15 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3A
Seated Upper-cut Chest Fly
4
10-15 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
4
6-10 reps
-
3A
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
4
6-10 reps
-
3A
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
4
6-10 reps
-
3A
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
4
6-10 reps
-
3A
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
8-12 reps
-
2B
Lying Side Lateral Raise
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Windshield Wipers
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
8-12 reps
-
2B
Lying Side Lateral Raise
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Windshield Wipers
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
8-12 reps
-
2B
Lying Side Lateral Raise
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Windshield Wipers
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
8-12 reps
-
2B
Lying Side Lateral Raise
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Windshield Wipers
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2
Dumbbell Row4 Sets
8-12 Reps
-
3A
Seated Upper-cut Chest Fly4 Sets
10-15 Reps
-
3B
One Arm Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)4 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
6-10 Reps
-
2
Lat Pulldown (Single Arm)4 Sets
6-10 Reps
-
3A
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
4
Hammer Curl (Dumbbell)4 Sets
10-15 Reps
-
5
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
-
6
Russian Twist (Dumbbell)3 Sets
10-15 Reps
-
Day 4
1
Barbell Row4 Sets
8-12 Reps
-
2A
Chest Fly (Cable)4 Sets
8-12 Reps
-
2B
Lying Side Lateral Raise3 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)3 Sets
8-12 Reps
-
5
Windshield Wipers3 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Lat Pulldown4 Sets
6-10 Reps
-
3A
Behind The Back Lateral Raise (Cable)3 Sets
8-12 Reps
-
3B
V-Handle Tricep Pushdown (Cable)4 Sets
10-15 Reps
-
4
Single Arm Rear Delt Cable Fly3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
6
Dead Bug3 Sets
10-15 Reps
-