Program Description
It’s pretty meat and potatoes but if you apply proper rep schemes maybe it’ll be great
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 25, 2025 01:15
- Last EditedJun 18, 2025 11:41
Summary
Unleash your inner strength with the 3 Day Dad Split, a focused 12-week program designed for busy fathers looking to build muscle and enhance overall fitness. This program features three intense workouts each week, incorporating a mix of barbell, dumbbell, and bodyweight exercises to target all major muscle groups. With a variety of movements like squats, bench presses, and pull-ups, you’ll maximize your time in the gym while achieving noticeable results. Get ready to transform your physique and boost your energy levels, all while balancing the demands of fatherhood!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Glute-Ham Raise4 Sets
10 Reps
@7
2
Squat (Barbell)4 Sets
7 Reps
@7
3
Incline Bench Press (Barbell)4 Sets
7 Reps
@7
4
Bent Over Row (Barbell)4 Sets
7 Reps
@7
5
Farmer's Walk (Weighted)3 Sets
100+ Reps
-
6
Tricep Pushdown (Cable)4 Sets
10-15 Reps
@7
Day 1
1
Bulgarian Split Squat (Dumbbell)4 Sets
7 Reps
@7
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
@7
3
Pull-Up (Weighted)5 Sets
5 Reps
@7
4
Chest Fly (Cable)4 Sets
10 Reps
@7
5
Ab Wheel4 Sets
10 Reps
@7
6
Bird Dog4 Sets
8 Reps
@8.5
Day 3
1
Front Squat (Barbell)4 Sets
8-10 Reps
@7
2
Deadlift (Barbell)4 Sets
10 Reps
@7
3
Bench Press (Barbell)4 Sets
8 Reps
@7
4
High Row4 Sets
10 Reps
@7