The After-Bedtime Protocol Phase 1

by Adrian

12 athletes joined

5.0

(1 rating)

Program Description

The After-Bedtime Protocol is a 3-day, full-body strength program built specifically for dads training in garage or basement gyms. Sessions are capped at 35–40 minutes, use minimal equipment, and prioritize consistency. This isn’t about chasing PRs or reliving your twenties, it’s about staying strong, capable, and mentally steady while balancing work, kids, and real life. If you’ve ever skipped a workout because it felt like “too much,” this is the system that gets you training again without burning you out.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jan 31, 2026 04:46
Last Edited
Feb 21, 2026 12:37

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.3%

Hamstrings

13%

Glutes

11.9%

Triceps

9.1%

Upper Back

8.8%

Front Delts

8.4%

Lats

7.7%

Abs

7.4%

Biceps

Chest

4.2%

Lower Back

3.9%

Middle Delts

2.8%

Forearms

2.1%

Adductors

1.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 1

Squat (Barbell)

6 reps

RPE 8.5

Pull-Up (Bodyweight)

RPE 9

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

12 reps

Single Arm Farmer Carry

30 secs

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Overhead Press (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Kettlebell Swing

15 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 3

Front Squat (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Push Up

15 reps

Single Leg Romanian Deadlift

10 reps

Day 1

Squat (Barbell)

4 Sets

6 Reps

@8.5

Pull-Up (Bodyweight)

4 Sets

Dip (Bodyweight)

3 Sets

8 Reps

Bicep Curl (Barbell)

3 Sets

12 Reps

Single Arm Farmer Carry

3 Sets

30 secs

Day 2

Romanian Deadlift (Barbell)

4 Sets

8 Reps

Overhead Press (Barbell)

4 Sets

8 Reps

Bent Over Row (Barbell)

3 Sets

10 Reps

Incline Tricep Extension (Dumbbell)

3 Sets

10 Reps

Kettlebell Swing

4 Sets

15 Reps

Day 3

Front Squat (Barbell)

4 Sets

6 Reps

Chin-Up (Bodyweight)

4 Sets

AMRAP

Push Up

3 Sets

15 Reps

Single Leg Romanian Deadlift

3 Sets

10 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

AdrianAge 32, Man

21 days ago

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Perfect for being short on time and needing a quick in and out. Bare minimum program that is effective and efficient. Added some core to finish, when time permitted