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Built Like a V, Trained Like a Dad

by Pan Jan

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

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2026 08:07
  • Last Edited
    Jan 04, 2026 09:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Front Delts
10.9%
Triceps
10.9%
Middle Delts
9.7%
Biceps
9.7%
Lats
9.1%
Rear Delts
6.9%
Chest
6.9%
Abs
6.6%
Glutes
4%
Quadriceps
3.4%
Hamstrings
3.4%
Forearms
3.1%
Lower Back
1.1%
Stretching
1.1%
Abductors
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12-20 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Dead Bug
2
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
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12-20 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Dead Bug
2
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
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12-20 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Dead Bug
2
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
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
12-20 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Dead Bug
2
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
12-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cable Crunch
2
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
12-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cable Crunch
2
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
12-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cable Crunch
2
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
12-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cable Crunch
2
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
12-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Single Leg Deadlift
2
8-12 reps
-
6
Russian Twist (Dumbbell)
2
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
12-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Single Leg Deadlift
2
8-12 reps
-
6
Russian Twist (Dumbbell)
2
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
12-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Single Leg Deadlift
2
8-12 reps
-
6
Russian Twist (Dumbbell)
2
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
12-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
4
Hammer Curl (Dumbbell)
4
10-15 reps
-
5
Single Leg Deadlift
2
8-12 reps
-
6
Russian Twist (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
12-20 reps
-
2B
Lying Side Lateral Raise
3
12-20 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Windshield Wipers
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
12-20 reps
-
2B
Lying Side Lateral Raise
3
12-20 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Windshield Wipers
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
12-20 reps
-
2B
Lying Side Lateral Raise
3
12-20 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Windshield Wipers
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2A
Chest Fly (Cable)
4
12-20 reps
-
2B
Lying Side Lateral Raise
3
12-20 reps
-
3A
Overhead Tricep Extension (Cable)
4
8-12 reps
-
3B
Bicep Curl (Cable)
3
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Windshield Wipers
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
4 Sets
8-12 Reps
-
3A
Seated Upper-cut Chest Fly
4 Sets
10-15 Reps
-
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
6
Cable Crunch
2 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
12-20 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
10-15 Reps
-
5
Single Leg Deadlift
2 Sets
8-12 Reps
-
6
Russian Twist (Dumbbell)
2 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Lat Pulldown
4 Sets
6-10 Reps
-
3A
Behind The Back Lateral Raise (Cable)
3 Sets
12-20 Reps
-
3B
Single Arm Rear Delt Cable Fly
3 Sets
12-20 Reps
-
4
V-Handle Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
6
Dead Bug
2 Sets
10-15 Reps
-
Day 4
1
Barbell Row
4 Sets
8-12 Reps
-
2A
Chest Fly (Cable)
4 Sets
12-20 Reps
-
2B
Lying Side Lateral Raise
3 Sets
12-20 Reps
-
3A
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
5
Windshield Wipers
2 Sets
10-15 Reps
-