SUPER DAD

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Wide Grip Pull-Up

Hanging Knee Raise

Front Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Chin-Up (Bodyweight)

Straight Arm Pulldown

Ring Row

High Pull

Decline Push Up

Cable Crunch

Lunge (Dumbbell)

Step-Up (Weighted)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lying Side Lateral Raise

Y Raise

Rear Delt Fly (Cable)

Lat Prayer

Deficit Push Up

Ab Wheel

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