Built Like a V, Trained Like a Dad

**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!

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Week 1

Week 2

Week 3

Week 4

Intent: shoulder stimulus early, arms after structural work.

Overhead Press (Barbell)

Dumbbell Row

Bicep Curl (Barbell)

Bulgarian Split Squat (Dumbbell)

Cable Crunch

Delt Press Priority

Intent: dense but controlled; elbow stress managed.

Incline Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Hammer Curl (Dumbbell)

Single Leg Deadlift

Russian Twist (Dumbbell)

Heavy Upper / Pull Synergy

Intent: performance-first day; no fatigue before anchors.

Incline Bench Press (Barbell)

Lat Pulldown

V-Handle Tricep Pushdown (Cable)

Romanian Deadlift (Barbell)

Dead Bug

Press + Pull Anchor Day

Intent: lowest systemic stress, best day for pump & intensity techniques.

Barbell Row

Hip Abductor (Machine)

Windshield Wipers

Arm Quality / Pump Day

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