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Dad strenght

by Jón Víðir TH.

Program Description

Unlock your inner strength with the "Dad Strength" program, designed specifically for busy parents looking to build muscle and enhance overall fitness in just 8 weeks. This efficient 3-day-a-week regimen focuses on compound movements and functional exercises to maximize your results while fitting seamlessly into your schedule. Get ready to boost your energy, improve your strength, and set a powerful example for your kids—all while enjoying the journey to a fitter you!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 05:01
  • Last Edited
    Nov 04, 2025 05:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Chest
9.2%
Glutes
9.1%
Hamstrings
8.9%
Upper Back
8.9%
Quadriceps
8.7%
Front Delts
8.7%
Biceps
7.8%
Lats
7.2%
Abs
6.1%
Lower Back
5.9%
Calves
2.8%
Middle Delts
2.2%
Forearms
1.1%
Adductors
0.6%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 8
7
Front Raise
2
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
High Row
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
1
6 reps
15 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
Day 2
1
Stiff Leg Deficit Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Front Raise
1 Set
1 Set
30 Reps
30 Reps
@6
@6
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
High Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
6 Reps
6 Reps
15 Reps
@10
@10
@10