Question 1

Is Alpha Dad free?

Accepted Answer

Yes, Alpha Dad 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.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 90 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.

Question 4

How many days per week?

Accepted Answer

Alpha Dad is structured around 5 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

Alpha Dad 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.

#	Exercise	Sets	Reps	Intensity
Superset
1A	Underhand Lat Pulldown	2	8–10 reps	@10
1B	Lat Pulldown	2	8–10 reps	@10
2	Standing Pullover (Cable)	2	0.5 min	@10
3	Bicep Curl (EZ Bar)	2	0.5 min	@10
4	Alternating Dumbbell Curl	2	8–10 reps	@10
		2	3–5 reps	@10
5	Wide Grip Pull-Up	1	AMRAP	—
		2	AMRAP	@10
6	Shrug (Dumbbell)	2	0.5 min	@10
7	Front Raise	2	0.5 min	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	2	8–10 reps	@10
		2	3–5 reps	@10
2	Seated Front Raise	2	0.5 min	@10
Superset
3A	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@10
3B	Lateral Raise (Dumbbell)	2	8–10 reps	@10
4	Pullover (Dumbbell)	2	0.5 min	@10
Superset
5A	Overhead Tricep Extension (Cable)	2	8–10 reps	@10
5B	Dip (Bodyweight)	2	8–10 reps	@10
6	Tricep Extension (Cable)	2	0.5 min	@10
7	Decline Sit Up (Weighted)	2	8–10 reps	@10
		2	8–10 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Leg Press (45 Degrees)	3	8–10 reps	@10
		3	3–5 reps	@10
2	Walking Lunge (Dumbbell)	3	8–10 reps	@10
3	Deadlift (Dumbbell)	3	8–10 reps	@10
		3	8–10 reps	@7
4	Standing Calf Raise	2	0.5 min	@10
5	Standing Pullover (Cable)	2	0.5 min	@10
6	Lat Pulldown (Close Grip)	2	0.5 min	@10
7	High Row	2	0.5 min	@10

#	Exercise	Sets	Reps	Intensity
1	Bent Over Row (Barbell)	3	8–10 reps	@10
		3	3–5 reps	@10
2	Seated Row (Cable)	2	0.5 min	@10
3	Bicep Curl (Dumbbell)	3	8–10 reps	@10
		3	3–5 reps	@10
4	Spider Curl	2	0.5 min	@10
Superset
5A	Shrug (Dumbbell)	2	0.5 min	@10
5B	Rear Delt Fly (Dumbbell)	2	0.5 min	@10
Superset
6A	Reverse Bicep Curl (Dumbbell)	3	8–10 reps	@10
6B	Concentration Curl	3	8–10 reps	@10
7	Shrug (Dumbbell)	2	0.5 min	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	3	8–10 reps	@10
		3	3–5 reps	@10
2	Incline Bench Press (Barbell)	3	8–10 reps	@10
		3	3–5 reps	@10
3	Pec Fly (Dumbbell)	2	0.5 min	@10
4	Lateral Raise (Dumbbell)	3	8–10 reps	@10
		3	8–10 reps	@7
Superset
5A	Tricep Rope Push Down (Cable)	2	8–10 reps	@10
5B	Tricep Pushdown (Cable)	2	8–10 reps	@10
6	French Press	3	8–10 reps	@10
		3	3–5 reps	@10
7	Decline Sit Up (Weighted)	3	8–10 reps	@10
		3	8–10 reps	@7

Alpha Dad

Overview

Who it's for

Muscle engagement

Common questions

Get started