Beginner–IntermediateFree

SUPER DAD

Built for fathers who want to LOOK the part and LIVE the part. This 5-day “heroic hybrid” program will give you the superhero build while staying conditioned.

Nathan E.· May 2025

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle, Women's, Strength

Equipment

Garage Gym

Session length

40 min

SUPER DAD is more than a workout program — it’s a wake-up call. 🦸‍♂️ Built for fathers who want to look the part and live the part, this 5-day heroic hybrid program is designed to help you do 2 things: 1. BUILD the superhero silhouette — wide shoulders, dense upper back, powerful arms, and a tight, athletic core 2. WHILE staying strong, conditioned, and functional in real life. ⬇️ How it breaks down ⬇️ ⚔️ Monday / Wednesday / Friday focus on hypertrophy for upper chest, delts, upper back, and arms, with integrated core work for trunk development. 🛡️ Tuesday / Thursday are strategic maintenance days — training legs, glutes, and arms with moderate volume while boosting real-world capacity through brief functional conditioning. 🔥 Perfect for dads seeking a superhero / CrossFit athlete hybrid physique — aesthetic, powerful, and built for the everyday battles that matter most. 🧰 Super Dad is approachable for beginners who’ve lifted a bit or are reclaiming consistency—but it’s written with intermediate progression in mind. Access to basic home gym equipment is ideal for this program. At minimum, you’ll want: • Dumbbells • Resistance bands • Pull-up bar Additional tools like a sandbag, plyo box, or gym rings are used for conditioning and accessory work throughout the program — but they’re not required. Most movements can be easily swapped for alternatives using the gear you do have. The programming is written with these tools in mind, but it’s built to flex — so you can still train with intensity and purpose, even if you’re subbing movements. The mission is progress, not perfection! In a world full of fictional heroes, this is for the men living their own epic — right at home. You don’t need a cape or a film score to become the protector, leader, and legend your family deserves. You just need a plan. Ditch the dad bod. Become the SUPER DAD.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

10.8%

Lats

Triceps

8.7%

Middle Delts

8.5%

Front Delts

8.3%

Glutes

7.2%

Biceps

Chest

6.7%

Quadriceps

6.7%

Abs

Other

Rear Delts

Hamstrings

4.3%

Lower Back

3.2%

Forearms

1.8%

Olympic

1.7%

Adductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	10–15 reps	@7
2	Chest Fly (Cable)	2	10–15 reps	@7
3	Lateral Raise (Dumbbell)	2	10–15 reps	@7
4	Upright Row (Dumbbell)	2	10–15 reps	@7
5	Wide Grip Pull-Up	2	10–15 reps	@7
6	Hanging Knee Raise	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Front Squat (Dumbbell)	2	10–15 reps	@7
2	Romanian Deadlift (Dumbbell)	2	10–15 reps	@7
3	Skull Crusher (Dumbbell)	2	10–15 reps	@7
4	Bicep Curl (Dumbbell)	2	10–15 reps	@7
Superset
5A	Box Jump	2	8 reps	—
5B	Sandbag Clean	2	5 reps	—
5C	Snatch (Dumbbell)	2	10 reps	—

#	Exercise	Sets	Reps	Load
1	Chin-Up (Bodyweight)	2	10–15 reps	@7
2	Straight Arm Pulldown	2	10–15 reps	@7
3	Ring Row	2	10–15 reps	@7
4	High Pull	2	10–15 reps	@7
5	Decline Push Up	2	10–15 reps	@7
6	Cable Crunch	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Lying Side Lateral Raise	2	15–20 reps	@7
2	Y Raise	2	15–20 reps	@7
3	Rear Delt Fly (Cable)	2	15–20 reps	@7
4	Lat Prayer	2	15–20 reps	@7
5	Deficit Push Up	2	15–20 reps	@7
6	Ab Wheel	2	15–20 reps	@7
Superset
7A	Bicep Curl (Dumbbell)	2	15–20 reps	@7
7B	Overhead Tricep Extension (Cable)	2	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Lunge (Dumbbell)	2	10–15 reps	@7
2	Step-Up (Weighted)	2	10–15 reps	@7
3	Bayesian Curl	2	10–15 reps	@7
4	Tricep Pushdown (Cable)	2	10–15 reps	@7
Superset
5A	Devils Press	2	5 reps	—
5B	Jump Rope	2	50 reps	—
5C	Run	2	2 min	—

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, SUPER DAD is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage 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 40 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.

SUPER DAD 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

SUPER DAD 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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