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Busy dad upper/lower split

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5.0
(1 rating)

Program Description

Muscle growth and strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 10:55
  • Last Edited
    Jun 18, 2025 11:33

Summary

Designed for the busy dad, this 4-week upper/lower split program maximizes your gym time with 5 focused workouts per week. Each session targets key muscle groups, combining compound lifts like squats and deadlifts with core-strengthening exercises to build strength and endurance. Perfect for fitting into a hectic schedule, this program requires minimal equipment and is tailored to help you achieve noticeable results while balancing family life. Get ready to transform your fitness journey without sacrificing precious time!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.4%
Glutes
12%
Quadriceps
9.8%
Chest
9.5%
Upper Back
8.8%
Hamstrings
8.2%
Lats
7.1%
Triceps
6.4%
Front Delts
6.2%
Biceps
5.3%
Middle Delts
3.4%
Lower Back
3%
Adductors
2.5%
Calves
2.2%
Rear Delts
1.7%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
Pull-Up (Weighted)
4
AMRAP
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
13 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Glute Kickback (Cable)
3
20 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Cable Crunch
3
12 reps
-
3
Russian Twist (Dumbbell)
3
20 reps
-
4
Plank
3
1 mins
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
14 reps
-
5
Chin-Up (Weighted)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
14 reps
-
5
Chin-Up (Weighted)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
14 reps
-
5
Chin-Up (Weighted)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
14 reps
-
5
Chin-Up (Weighted)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Smith Machine)
4 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Glute Kickback (Cable)
3 Sets
20 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 3
1
Hanging Leg Raise
3 Sets
14 Reps
-
2
Cable Crunch
3 Sets
12 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
4
Plank
3 Sets
1 mins
-
5
Ab Wheel
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Squat (Smith Machine)
4 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
20 Reps
-
5
Plank
3 Sets
1 mins
-
Day 1
1
Bench Press (Smith Machine)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
AMRAP
-
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
13 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
14 Reps
-
5
Chin-Up (Weighted)
3 Sets
10 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6B
Face Pull
3 Sets
12 Reps
-