logo
BoostcampPNG

June’s dadbod builder

by

Program Description

**June’s Dadbod Builder** is a comprehensive 6-week program designed to sculpt and strengthen your physique with a focus on bodybuilding techniques. With 30 training sessions spread over the weeks, you'll engage in a variety of exercises targeting all major muscle groups, utilizing equipment available in a full gym. This intermediate-level program balances compound lifts and isolation movements, ensuring you build muscle while honing your physique. Get ready to transform your body and embrace the gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2025 03:46
  • Last Edited
    Dec 20, 2025 04:58
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Upper Back
10.5%
Triceps
9.7%
Glutes
9.5%
Front Delts
9.3%
Lats
9.3%
Quadriceps
8.9%
Chest
7.2%
Biceps
7.2%
Middle Delts
4.2%
Abs
3%
Lower Back
2.3%
Rear Delts
2.1%
Forearms
1.7%
Calves
1.7%
Adductors
1.5%
Abductors
0.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Cable Crossover
3
12-15 reps
55%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
50%
6
Tricep Rope Push Down (Cable)
3
10-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
70%
3
Barbell Row
4
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Front Squat (Barbell)
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Machine)
3
8-10 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
70%
3
Cable Crossover
3 Sets
12-15 Reps
55%
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
70%
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
50%
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
70%
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
-
2
Lat Pulldown
4 Sets
6-10 Reps
70%
3
Barbell Row
4 Sets
8-10 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Front Squat (Barbell)
4 Sets
6-8 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10-12 Reps
-
3
Chest Press (Machine)
3 Sets
12-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-10 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-