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

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

3 months 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