DaddyNFitness superset workout
Fat loss,muscle conditioning,bodybuilding, muscle gain and strength training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps |
| 2 | Bench Press (Close Grip) | 3 | 12 reps |
| 3 | Chest Press (Machine) | 3 | 12 reps |
| 4 | Seated Dip (Machine) | 3 | 12 reps |
| 5 | Lying Leg Curl | 3 | 12 reps |
| 6 | Single-Leg Leg Curl | 3 | 12 reps |
| 7 | Hip Thrust (Machine) | 3 | 12 reps |
| 8 | Hip Adductor (Machine) | 3 | 12 reps |
| 9 | Hip Abductor (Machine) | 3 | 12 reps |
| 10 | Calf Raise (Machine) | 3 | 12 reps |
| 11 | Decline Sit Up (Weighted) | 3 | 12 reps |
| 12 | Abs Crunch (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps |
| 2 | Abs Crunch (Bodyweight) | 3 | 12 reps |
| 3 | Straight Leg Calf Raise | 3 | 15 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Split Squat (Smith Machine) | 3 | 10 reps |
| 6 | Leg Press (45 Degrees) | 3 | 15 reps |
| 7 | Squat (Barbell) | 3 | 12 reps |
| 8 | Decline Bench Press (Barbell) | 3 | 12 reps |
| 9 | Chest Fly (Cable) | 3 | 12 reps |
| 10 | Incline Chest Press (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 10 reps |
| 2 | Lat Pulldown | 3 | 12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Chest Supported Row (Machine) | 3 | 12 reps |
| 5 | Hyperextension | 3 | 10 reps |
| 6 | Shoulder Press (Plate Loaded) | 3 | 12 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 8 | Front Raise | 3 | 12 reps |
| 9 | Lateral Raise (Cable) | 3 | 12 reps |
| 10 | Hanging Leg Raise | 3 | 12 reps |
| 11 | Side Crunch (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Ab Wheel | 1 | 1 min |
| 2 | Abs Crunch (Weighted) | 3 | 12 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Upright Row (Barbell) | 3 | 12 reps |
| 5 | Shrug (Barbell) | 4 | 12 reps |
| 6 | Deadlift (Barbell) | 3 | 8 reps |
| 7 | Barbell Row | 3 | 12 reps |
| 8 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 9 | T-Bar Row | 3 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DaddyNFitness superset workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DaddyNFitness superset workout is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DaddyNFitness superset workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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