Busy dad upper/lower split

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Glute Kickback (Cable)

Standing Calf Raise

Lower Body

Hanging Leg Raise

Cable Crunch

Russian Twist (Dumbbell)

Plank

Ab Wheel

Core

Deadlift (Barbell)

Hip Thrust (Barbell)

Step-Up (Weighted)

Bench Press (Smith Machine)

Pull-Up (Weighted)

Incline Bench Press (Smith Machine)

Seated Row (Cable)

Chest Fly (Cable)

Hammer Curl (Cable)

Upper Body

Barbell Row

Seated Shoulder Press (Dumbbell)

Chin-Up (Weighted)

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