Dad Bod Mode
Strength training program designed for the dad bod physique.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 8–10 reps |
| 2 | Hack Squat | 4 | 6–10 reps |
| 3 | Leg Extension | 3 | 6–10 reps |
| 4 | Leg Curl | 3 | 6–10 reps |
| 5 | Hip Abductor (Machine) | 2 | 8–10 reps |
| 6 | Hip Adductor (Machine) | 2 | 8–10 reps |
| 7 | Seated Calf Raise | 2 | 10–12 reps |
| 8 | Lunge (Dumbbell) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 6–10 reps |
| 2 | Lat Pulldown (Single Arm) | 3 | 6–10 reps |
| 3 | Seated Row (Cable) | 2 | 6–10 reps |
| 4 | Barbell Row | 2 | 6–10 reps |
| 5 | Rear Delt Fly (Cable) | 2 | 8–12 reps |
| 6 | Shrug (Dumbbell) | 2 | 12–15 reps |
| 7 | Preacher Curl (Barbell) | 2 | 8–12 reps |
| 8 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 9 | Hammer Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 5–8 reps |
| 2 | Shoulder Press (Machine) | 4 | 6–10 reps |
| 3 | Incline Chest Press (Machine) | 3 | 6–10 reps |
| 4 | Pec Deck (Machine) | 2 | 6–10 reps |
| 5 | Lateral Raise (Cable) | 3 | 6–10 reps |
| 6 | Seated Dip (Machine) | 3 | 6–10 reps |
| 7 | Tricep Extension (Machine) | 3 | 6–10 reps |
| 8 | Abs Crunch (Weighted) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–8 reps |
| 2 | Lat Pulldown (Close Grip) | 4 | 5–8 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Cable Low Row | 3 | 6–10 reps |
| 5 | Wide Grip Pull-Up | 2 | 0 reps |
| 6 | Dip (Assisted) | 2 | 0 reps |
| 7 | Pec Fly (Dumbbell) | 2 | 6–10 reps |
| 8 | Hanging Leg Raise | 3 | 10–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 6–8 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 6–10 reps |
| 3 | Reverse Bicep Curl (Dumbbell) | 3 | 6–10 reps |
| 4 | Reverse Wrist Curl (Dumbbell) | 2 | 0 reps |
| 5 | Wrist Curls | 2 | 0 reps |
| 6 | Tricep Extension (Cable) | 2 | 6–10 reps |
| 7 | Bicep Curl (Cable) | 2 | 6–10 reps |
| 8 | Abs Crunch (Machine) | 3 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dad Bod Mode is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
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.
Each session typically takes around 50 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.
Dad Bod Mode 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.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dad Bod Mode 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.
Get started
