BWS 4 Day Split for strong dads

by Sean Mee

3 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
Jun 18, 2025 07:49

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!

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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

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bench Press (Barbell)

10 reps

Chest Supported Row (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

8 reps

Pull-Up (Weighted)

13 reps

12 reps

Decline Bench Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Day 2

Squat (Barbell)

10 reps

Leg Extension

15 reps

Standing Calf Raise

15 reps

Lying Leg Curl

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 3

Bicep Curl (EZ Bar)

Chest Fly (Machine)

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Day 4

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Rear Delt Row

Incline Curl (Dumbbell)

Hammer Curl

Upright Row (Barbell)

Day 5

Deadlift (Barbell)

Single Leg Press

Hip Thrust (Barbell)

Leg Curl

Standing Calf Raise

Day 1

Bench Press (Barbell)

4 Sets

10 Reps

Chest Supported Row (Dumbbell)

3 Sets

12 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

Pull-Up (Weighted)

2 Sets

13 Reps

12 Reps

Decline Bench Press (Dumbbell)

3 Sets

15 Reps

Lateral Raise (Dumbbell)

4 Sets

15 Reps

Day 2

Squat (Barbell)

4 Sets

10 Reps

Leg Extension

3 Sets

15 Reps

Standing Calf Raise

4 Sets

15 Reps

Lying Leg Curl

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Day 3

Bicep Curl (EZ Bar)

4 Sets

Chest Fly (Machine)

3 Sets

Bench Press (Dumbbell)

4 Sets

Tricep Pushdown (Cable)

4 Sets

One Arm Lateral Raise (Cable)

3 Sets

Day 4

Pull-Up (Weighted)

4 Sets

Chest Supported Row (Dumbbell)

3 Sets

Rear Delt Row

3 Sets

Incline Curl (Dumbbell)

3 Sets

Hammer Curl

3 Sets

Upright Row (Barbell)

3 Sets

Day 5

Deadlift (Barbell)

3 Sets

Single Leg Press

2 Sets

Hip Thrust (Barbell)

3 Sets

Leg Curl

3 Sets

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