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Dads New Program

by Gabe
4 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 26, 2025 04:46
  • Last Edited
    Jun 18, 2025 12:46

Summary

Introducing "Dads New Program," a focused 1-week workout plan designed for busy dads looking to get back into the gym. With just two sessions per week, you'll tackle essential movements like Romanian Deadlifts and Bent Over Rows, honing in on strength and endurance. This program emphasizes compound exercises to build muscle and boost overall fitness, all within the convenience of your garage gym. Get ready to reclaim your strength and feel energized!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Chest Press (Machine)
1
8-10 reps
-
6
Dip (Bodyweight)
1
6-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Platz Squat
2
10-12 reps
-
3
Hamstring Curl
2
8-10 reps
-
4
Leg Extension
1
8-10 reps
-
5
Sissy Squat
1
-
6
Cable Crunch
2
15-20 reps
-
7
Ab Wheel
1
-
Week 1
1 / 1 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
2
Platz Squat
2 Sets
10-12 Reps
-
3
Hamstring Curl
2 Sets
8-10 Reps
-
4
Leg Extension
1 Set
8-10 Reps
-
5
Sissy Squat
1 Set
-
6
Cable Crunch
2 Sets
15-20 Reps
-
7
Ab Wheel
1 Set
-
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
2 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
-
5
Chest Press (Machine)
1 Set
8-10 Reps
-
6
Dip (Bodyweight)
1 Set
6-10 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-