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SUPER DAD LITE

by Nathan E.

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
    Jun 28, 2025 09:21
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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
-