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BWS 4 Day Split for strong dads
by Sean Mee
1 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
May 07, 2024 02:25
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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
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 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 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 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 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 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 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
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Sean MeeAge 43, Man
2 months ago
0 weeks complete
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