Busy dad upper/lower split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 6A | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6B | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Hammer Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 14 reps |
| 2 | Cable Crunch | 3 | 12 reps |
| 3 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 4 | Plank | 3 | 1 min |
| 5 | Ab Wheel | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 3 | 10 reps |
| 6B | Face Pull | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Busy dad upper/lower split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Busy dad upper/lower split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Busy dad upper/lower split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
