Fight ya dad this christmas
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @5 |
| 3 | 6 reps | @10 | ||
| 2 | Chest Fly (Machine) | 3 | 10 reps | @8 |
| 3 | Single Arm Rear Delt Fly | 3 | 8 reps | @8 |
| 4 | Lateral Raise (Cable) | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Upright Row (Barbell) | 3 | 10 reps | @8 |
| 5B | Push Press (Barbell) | 3 | 10 reps | @8 |
| 6 | Dip (Bodyweight) | 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walking Lunge (Dumbbell) | 3 | 20 reps | @5 |
| 2 | Belt Squat Stiff Leg Deadlifts | 1 | 10 reps | @5 |
| 3 | 10 reps | @8 | ||
| 3 | Belt Squat | 1 | 10 reps | @5 |
| 3 | 12 reps | @10 | ||
| 4 | Leg Extension | 2 | 10 reps | @8 |
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @5 |
| 3 | 10 reps | @8 | ||
| 2 | Chest Supported Row (Machine) | 3 | 10 reps | @10 |
| 3 | Underhand Lat Pulldown | 3 | 10 reps | @8 |
| 4 | Bicep Curl (Cable) | 3 | 8 reps | @8 |
| 1 | 15 reps | @10 | ||
| 5 | Hammer Curl | 3 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @5 |
| 3 | 6 reps | @10 | ||
| 2 | Chest Fly (Cable) | 3 | 8 reps | @8 |
| 3 | Single Arm Incline Press | 3 | 6 reps | @8 |
| 4 | Tricep Kickback | 3 | 8 reps | @8 |
| 5 | Tricep Pushdown (Cable) | 3 | 6 reps | @10 |
| 6 | Dip (Bodyweight) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | @5 |
| 1 | 5 reps | @6 | ||
| 1 | 5 reps | @8 | ||
| 2 | 5 reps | @10 | ||
| 2 | Pull-Up (Bodyweight) | 3 | 10 reps | — |
| 3 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 4 | Glute-Ham Raise | 3 | 10 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 10 reps | @5 |
| 3 | 6 reps | @10 | ||
| 2 | Meadow Row | 3 | 6 reps | @8 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @8 |
| 4 | Bicep Curl (Cable) | 3 | 8 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 6 reps | @10 |
| 6 | Cable Shrugs | 3 | 10 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Fight ya dad this christmas is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Fight ya dad this christmas is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fight ya dad this christmas 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.
Get started
