Dad bod

by Oliver Yuan

Program Description

Say goodbye to dad bod and hi to ab bod!

Program Overview

Level
Intermediate, Beginner
Goal
Muscle, Strength
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Mar 30, 2026 09:13
Last Edited
Mar 30, 2026 09:40

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.5%

Upper Back

9.5%

Hamstrings

9.5%

Front Delts

9.3%

Biceps

8%

Quadriceps

8%

Lats

7%

Glutes

7%

Middle Delts

5.8%

Chest

5.5%

Abs

5.5%

Rear Delts

3.3%

Calves

3%

Forearms

2.3%

Adductors

1.8%

Lower Back

1.3%

Abductors

0.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

3

-

2

Shoulder Press (Machine)

3

-

3

Chest Press (Machine)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Overhead Tricep Extension (Cable)

3

-

6

Tricep Extension (Cable)

3

-

Day 2

1

Lat Pulldown

3

-

2

Cable Low Row

3

-

3

Chest Supported Row (Machine)

3

-

4

Lying Reverse Fly

3

-

5

Preacher Curl (EZ Bar)

3

-

6

Hammer Curl (Cable)

3

-

Day 3

1

Squat (Barbell)

3

-

2

Romanian Deadlift (Barbell)

2

-

3

Bulgarian Split Squat (Dumbbell)

3

-

4

Seated Hamstring Curl

3

-

5

Calf Raise (Leg Press)

3

-

6

Cable Crunch

4

-

Day 4

1

Incline Bench Press (Dumbbell)

3

-

2

Lat Pulldown

3

-

3

Chest Press (Machine)

2

-

4

Cable Low Row

2

-

5

Shoulder Press (Machine)

3

-

6

Lying Reverse Fly

2

-

7

Preacher Curl (EZ Bar)

3

-

8

Overhead Tricep Extension (Cable)

2

-

Day 5

1

Leg Press

3

-

2

Romanian Deadlift (Barbell)

3

-

3

Seated Hamstring Curl

2

-

4

Leg Extension

2

-

5

Calf Raise (Leg Press)

3

-

6

Hip Adductor (Machine)

2

-

7

Cable Crunch

3

-

Day 1

1

Incline Bench Press (Dumbbell)

3 Sets

-

2

Shoulder Press (Machine)

3 Sets

-

3

Chest Press (Machine)

3 Sets

-

4

Lateral Raise (Dumbbell)

3 Sets

-

5

Overhead Tricep Extension (Cable)

3 Sets

-

6

Tricep Extension (Cable)

3 Sets

-

Day 2

1

Lat Pulldown

3 Sets

-

2

Cable Low Row

3 Sets

-

3

Chest Supported Row (Machine)

3 Sets

-

4

Lying Reverse Fly

3 Sets

-

5

Preacher Curl (EZ Bar)

3 Sets

-

6

Hammer Curl (Cable)

3 Sets

-

Day 3

1

Squat (Barbell)

3 Sets

-

2

Romanian Deadlift (Barbell)

2 Sets

-

3

Bulgarian Split Squat (Dumbbell)

3 Sets

-

4

Seated Hamstring Curl

3 Sets

-

5

Calf Raise (Leg Press)

3 Sets

-

6

Cable Crunch

4 Sets

-

Day 4

1

Incline Bench Press (Dumbbell)

3 Sets

-

2

Lat Pulldown

3 Sets

-

3

Chest Press (Machine)

2 Sets

-

4

Cable Low Row

2 Sets

-

5

Shoulder Press (Machine)

3 Sets

-

6

Lying Reverse Fly

2 Sets

-

7

Preacher Curl (EZ Bar)

3 Sets

-

8

Overhead Tricep Extension (Cable)

2 Sets

-

Day 5

1

Leg Press

3 Sets

-

2

Romanian Deadlift (Barbell)

3 Sets

-

3

Seated Hamstring Curl

2 Sets

-

4

Leg Extension

2 Sets

-

5

Calf Raise (Leg Press)

3 Sets

-

6

Hip Adductor (Machine)

2 Sets

-

7

Cable Crunch

3 Sets

-