Dad Bod to Father Figure

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

MONDAY  - Bench Day

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Dead Bug

WEDNESDAY - Squat Day

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Face Pull

Bicep Curl (Dumbbell)

Plank

THURSDAY - Deadlift Day

Rear Delt Swings

Hip Thrust (Dumbbell)

Side Bend (Dumbbell)

FRIDAY - Overhead Press Day

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