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BWS 4 Day Split for strong dads

by Sean Mee
4 athletes joined
5.0
(1 rating)

Program Description

Aesthetic maximization for dads

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 03:53
  • Last Edited
    Jul 21, 2025 12:21

Summary

Unlock your strength with the BWS 4 Day Split designed specifically for strong dads! Over the next 8 weeks, you'll engage in a powerful 5-day workout routine that targets all major muscle groups, enhancing your overall strength and endurance. Each session combines compound movements like the Barbell Bench Press and Dumbbell Pull-Ups, ensuring you build muscle effectively while fitting into your busy schedule. Get ready to transform your physique and boost your confidence—it's time to set a strong example!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16%
Middle Delts
15.1%
Triceps
13.2%
Chest
13%
Upper Back
12.3%
Lats
11.9%
Biceps
6.3%
Hamstrings
2.5%
Quadriceps
2.4%
Rear Delts
2.2%
Glutes
2%
Calves
1.7%
Abs
0.4%
Forearms
0.4%
Lower Back
0.4%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
-
-
5
Decline Bench Press (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Extension
3
15 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Chest Fly (Machine)
3
-
3
Bench Press (Dumbbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hammer Curl
3
-
6
Upright Row (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Single Leg Press
2
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Pull-Up (Weighted)
2 Sets
2 Sets
13 Reps
12 Reps
-
-
5
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Standing Calf Raise
4 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
4 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
Bench Press (Dumbbell)
4 Sets
-
4
Tricep Pushdown (Cable)
4 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
Day 4
1
Pull-Up (Weighted)
4 Sets
-
2
Chest Supported Row (Dumbbell)
3 Sets
-
3
Rear Delt Row
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Upright Row (Barbell)
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Single Leg Press
2 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Standing Calf Raise
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sean MeeAge 43, Man
a year ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
I made this from Jeremy Ethiers BWS program. Let me know if it’s useful or you have any ideas to improve it