Program Description
The purpose of this program is to get stronger and leaner without burning out. You will steadily add weight to the big lifts, shrink your waist, and ultimately look better in a polo. I'm running this program while swimming 4 days a week in the morning, focused barbell work in the evenings, and weekly progress that compounds. The goal is to not look like 75% of the other Dads out there as I enter the second half of my life.
Program Overview
- LevelNovice
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2026 12:26
- Last EditedFeb 24, 2026 01:59
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Triceps
10.8%
Front Delts
9.9%
Quadriceps
9%
Glutes
9%
Hamstrings
8.1%
Biceps
7.2%
Middle Delts
6%
Upper Back
5.4%
Chest
4.8%
Calves
3.6%
Lats
3.6%
Forearms
2.7%
Lower Back
2.1%
Rear Delts
1.8%
Stretching
1.8%
Adductors
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Dead Bug
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Rear Delt Swings
3
25 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Concentration Curl
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Bend (Dumbbell)
3
15 reps
-
6
Standing Calf Raise
3
25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hanging Leg Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@8
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Standing Calf Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Dead Bug1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Rear Delt Swings1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
3A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Concentration Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hip Thrust (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Side Bend (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Standing Calf Raise1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-