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SUPER DAD LITE

by Nathan E.
2 athletes joined

Program Description

SUPER DAD LITE is a stripped-down, high-impact training plan designed for fathers who want to look the part and act the part — without spending hours in the gym. This 5-day program targets the superhero silhouette — wide shoulders, dense upper back, strong arms, and an athletic core — while preserving functional strength and real-world movement capacity. Each session is trimmed to the highest ROI movements only, using a minimalist, recovery-friendly structure built for dads balancing family, work, and training. Expect 20–30 minute sessions, no wasted fluff, and just enough volume to drive serious progress. It’s not about doing more — it’s about doing what matters most.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 28, 2025 08:55
  • Last Edited
    Sep 21, 2025 02:54

Summary

Unlock your potential with SUPER DAD LITE, an 8-week program designed for busy dads who want to get fit without compromising family time. This 5-day-a-week plan combines effective dumbbell and bodyweight exercises, targeting all major muscle groups to build strength and endurance. Each session is crafted to fit into your hectic schedule, ensuring you stay motivated and on track. With a focus on functional movements, you'll not only look great but also feel energized and ready to tackle your day!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
11.3%
Abs
10.8%
Biceps
10.3%
Front Delts
8.2%
Chest
7.7%
Lats
7.2%
Hamstrings
6.7%
Middle Delts
6.2%
Rear Delts
5.7%
Quadriceps
5.7%
Glutes
3.6%
Lower Back
2.1%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Wide Grip Pull-Up
2
10-15 reps
-
4
Hanging Knee Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
10-15 reps
-
2
Lying Leg Curl
2
10-15 reps
-
3
Skull Crusher (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
10-15 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
3
Deficit Push Up
2
10-15 reps
-
4
Ab Wheel
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
2
Reverse Nordic Curl
2
10-15 reps
-
3
Bayesian Curl
2
10-15 reps
-
4
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
10-15 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Band Face Pull
2
10-15 reps
-
4
Decline Push Up
2
10-15 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
3
Wide Grip Pull-Up
2 Sets
10-15 Reps
-
4
Hanging Knee Raise
2 Sets
10-15 Reps
-
Day 2
1
Split Squat (Dumbbell)
2 Sets
10-15 Reps
-
2
Lying Leg Curl
2 Sets
10-15 Reps
-
3
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Lying Side Lateral Raise
2 Sets
10-15 Reps
-
2
Single Arm Rear Delt Cable Fly
2 Sets
10-15 Reps
-
3
Deficit Push Up
2 Sets
10-15 Reps
-
4
Ab Wheel
2 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10-15 Reps
-
2
Reverse Nordic Curl
2 Sets
10-15 Reps
-
3
Bayesian Curl
2 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 5
1
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
10-15 Reps
-
3
Band Face Pull
2 Sets
10-15 Reps
-
4
Decline Push Up
2 Sets
10-15 Reps
-
5
Cable Crunch
2 Sets
10-15 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6B
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-