Dad's Workout Program (10 Weeks & No Equipment)

by Roman Strickland

1 athletes joined

Program Description

This beginner fitness program is designed for busy dads who want to get into better shape without equipment.

Program Overview

Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
10 weeks
Time Per Workout
10 minutes
Created
Mar 21, 2026 07:32
Last Edited
Mar 21, 2026 08:50

Muscle Engagement

Front

Back

MuscleSet

Abs

18.8%

Chest

12.5%

Triceps

12.5%

Front Delts

12.5%

Quadriceps

12.5%

Glutes

12.5%

Hamstrings

12.5%

Adductors

6.3%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

Day 1

1A

Push Up (Incline)

3

3 reps

-

1B

Squat (Bodyweight)

3

5 reps

-

1C

Abs Crunch (Bodyweight)

3

8 reps

-

Day 1

1A

Push Up (Incline)

3

4 reps

-

1B

Squat (Bodyweight)

3

6 reps

-

1C

Abs Crunch (Bodyweight)

3

9 reps

-

Day 1

1A

Push Up (Incline)

3

5 reps

-

1B

Squat (Bodyweight)

3

7 reps

-

1C

Abs Crunch (Bodyweight)

3

10 reps

-

Day 1

1A

Push Up (Incline)

3

6 reps

-

1B

Squat (Bodyweight)

3

8 reps

-

1C

Abs Crunch (Bodyweight)

3

11 reps

-

Day 1

1A

Push Up (Incline)

3

7 reps

-

1B

Squat (Bodyweight)

3

9 reps

-

1C

Abs Crunch (Bodyweight)

3

12 reps

-

Day 1

1A

Push Up (Incline)

4

5 reps

-

1B

Squat (Bodyweight)

4

7 reps

-

1C

Abs Crunch (Bodyweight)

4

10 reps

-

Day 1

1A

Push Up (Incline)

4

6 reps

-

1B

Squat (Bodyweight)

4

8 reps

-

1C

Abs Crunch (Bodyweight)

4

11 reps

-

Day 1

1A

Push Up (Incline)

4

7 reps

-

1B

Squat (Bodyweight)

4

9 reps

-

1C

Abs Crunch (Bodyweight)

4

12 reps

-

Day 1

1A

Push Up (Incline)

4

8 reps

-

1B

Squat (Bodyweight)

4

10 reps

-

1C

Abs Crunch (Bodyweight)

4

13 reps

-

Day 1

1A

Push Up (Incline)

4

9 reps

-

1B

Squat (Bodyweight)

4

11 reps

-

1C

Abs Crunch (Bodyweight)

4

14 reps

-

Day 2

1A

Push Up (Incline)

3

3 reps

-

1B

Squat (Bodyweight)

3

5 reps

-

1C

Abs Crunch (Bodyweight)

3

8 reps

-

Day 2

1A

Push Up (Incline)

3

4 reps

-

1B

Squat (Bodyweight)

3

6 reps

-

1C

Abs Crunch (Bodyweight)

3

9 reps

-

Day 2

1A

Push Up (Incline)

3

5 reps

-

1B

Squat (Bodyweight)

3

7 reps

-

1C

Abs Crunch (Bodyweight)

3

10 reps

-

Day 2

1A

Push Up (Incline)

3

6 reps

-

1B

Squat (Bodyweight)

3

8 reps

-

1C

Abs Crunch (Bodyweight)

3

11 reps

-

Day 2

1A

Push Up (Incline)

3

7 reps

-

1B

Squat (Bodyweight)

3

9 reps

-

1C

Abs Crunch (Bodyweight)

3

12 reps

-

Day 2

1A

Push Up (Incline)

4

5 reps

-

1B

Squat (Bodyweight)

4

7 reps

-

1C

Abs Crunch (Bodyweight)

4

10 reps

-

Day 1

1A

Push Up (Incline)

3 Sets

3 Reps

-

1B

Squat (Bodyweight)

3 Sets

5 Reps

-

1C

Abs Crunch (Bodyweight)

3 Sets

8 Reps

-

Day 2

1A

Push Up (Incline)

3 Sets

3 Reps

-

1B

Squat (Bodyweight)

3 Sets

5 Reps

-

1C

Abs Crunch (Bodyweight)

3 Sets

8 Reps

-