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Everyday Dad workout

by Collin Holthaus
2 athletes joined

Program Description

The purpose of this program is to make it easy for the every day dad to get a workout in 4 times a week. The workouts are a mixture of strength training, body weight exercises, and HIIT/ Cardio workout to make sure every area of fitness is accounted for.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 07, 2025 03:20
  • Last Edited
    Jul 29, 2025 08:01

Summary

Transform your fitness routine with the Everyday Dad Workout, a focused 6-week program designed for busy fathers looking to build strength and endurance. Committing just four days a week, you'll engage in effective supersets that target all major muscle groups, using minimal equipment in your garage gym. Each session blends compound movements with core exercises to maximize results in a time-efficient manner. Get ready to redefine your strength and energy levels, proving that being a dad doesn’t mean sacrificing your fitness goals!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
4A
Straight Arm Pulldown
2
10 reps
-
4B
Pull-Up (Assisted)
2
10 reps
-
5
Decline Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
Abs Crunch (Weighted)
3
10 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Laying Knee Tuck
3
10 reps
-
3A
Upright Row (Cable)
3
10 reps
-
3B
Oblique Crunch (Cable)
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dips Between Chairs
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3A
Skull Crusher (Ez Bar)
3
10 reps
-
3B
Lying Pullover (Cable)
3
10 reps
-
4A
Push Up
2
10 reps
-
4B
Tricep Extension (Cable)
2
10 reps
-
5
Russian Twist (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
10-15 reps
-
1B
Box Jump
3
10 reps
-
1C
Walking Lunge
3
15-20 reps
-
1D
Calf Raise (Bodyweight)
3
AMRAP
-
1E
Hanging Leg Raise
3
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Cable Crunch
2
-
Week 1
1 / 6 Weeks
Day 1
1A
Lat Pulldown
3 Sets
10 Reps
-
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
2B
Hammer Curl (Cable)
3 Sets
10 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4A
Straight Arm Pulldown
2 Sets
10 Reps
-
4B
Pull-Up (Assisted)
2 Sets
10 Reps
-
5
Decline Crunch
2 Sets
-
Day 2
1A
Lateral Raise (Cable)
3 Sets
10 Reps
-
1B
Abs Crunch (Weighted)
3 Sets
10 Reps
-
2A
Overhead Press (Barbell)
3 Sets
10 Reps
-
2B
Laying Knee Tuck
3 Sets
10 Reps
-
3A
Upright Row (Cable)
3 Sets
10 Reps
-
3B
Oblique Crunch (Cable)
3 Sets
10 Reps
-
4
Plank
2 Sets
1 mins
-
Day 3
1A
Dips Between Chairs
3 Sets
10 Reps
-
1B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2A
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
2B
French Press
3 Sets
10 Reps
-
3A
Skull Crusher (Ez Bar)
3 Sets
10 Reps
-
3B
Lying Pullover (Cable)
3 Sets
10 Reps
-
4A
Push Up
2 Sets
10 Reps
-
4B
Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
-
Day 4
1A
Squat (Bodyweight)
3 Sets
10-15 Reps
-
1B
Box Jump
3 Sets
10 Reps
-
1C
Walking Lunge
3 Sets
15-20 Reps
-
1D
Calf Raise (Bodyweight)
3 Sets
AMRAP
-
1E
Hanging Leg Raise
3 Sets
10 Reps
-
2
Leg Extension
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10 Reps
-
4
Cable Crunch
2 Sets
-