Program Description
Transform your physique and reclaim your confidence with the Dad Bod Plus program! Over 12 weeks, this structured plan guides you through 4 dynamic workouts each week, blending strength training and conditioning to sculpt your body and boost your energy levels. Designed for everyday lifters, this program emphasizes functional movements and progressive overload to help you shed body fat while building lean muscle. Get ready to embrace a healthier, more confident you!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedNov 22, 2025 08:59
- Last EditedNov 22, 2025 09:02
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.5%
Upper Back
11.8%
Quadriceps
10.5%
Glutes
9.2%
Triceps
7.9%
Biceps
7.9%
Front Delts
6.6%
Abs
6.6%
Chest
5.3%
Lats
5.3%
Middle Delts
5.3%
Rear Delts
5.3%
Forearms
2.6%
Adductors
1.3%
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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
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lat Pulldown
3
12 reps
-
2A
Bicep Curl (EZ Bar)
3
12 reps
-
2B
Tricep Extension (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
10 reps
-
1B
Glute-Ham Raise
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12 reps
-
2A
Bicep Curl (Dumbbell)
3
12 reps
-
2B
Tricep Pushdown (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Pull Through (Cable)
3
10 reps
-
2A
Leg Extension
3
10 reps
-
2B
Lying Leg Curl
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
1B
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Face Pull1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1A
Belt Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Glute-Ham Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lying Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Cable Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1A
Cable Crossover1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
1B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Face Pull1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1A
Goblet Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Pull Through (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lying Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hanging Leg Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-