Program Description
**Dad Body Basics** is a 12-week powerbuilding program designed specifically for those looking to build strength and muscle while managing a busy lifestyle. With 36 workout sessions, each lasting around 40 minutes, you'll engage in effective supersets that target major muscle groups, including the chest, legs, and shoulders. This novice-friendly plan requires minimal equipment, making it perfect for your garage gym setup. Get ready to transform your physique and reclaim your strength, all while fitting your training into your hectic schedule!
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 24, 2026 01:48
- Last EditedFeb 24, 2026 02:03
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Hamstrings
12.3%
Middle Delts
12.3%
Triceps
10.8%
Glutes
9.2%
Quadriceps
6.2%
Abs
6.2%
Lats
6.2%
Upper Back
6.2%
Chest
4.6%
Adductors
3.1%
Biceps
3.1%
Rear Delts
3.1%
Lower Back
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8
1B
Zercher Squat (Barbell)
4
6 reps
RPE 9
2A
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 7
RPE 8
2B
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Hamstring Curl
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)3 Sets
8 Reps
@8
1B
Zercher Squat (Barbell)4 Sets
6 Reps
@9
2A
Overhead Press (Barbell)1 Set
3 Sets
12 Reps
8 Reps
@7
@8
2B
Lat Pulldown (Close Grip)4 Sets
12 Reps
@9
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
3B
Hamstring Curl4 Sets
8 Reps
@9
Day 2
1A
Incline Bench Press (Barbell)3 Sets
8 Reps
@8
1B
Zercher Squat (Barbell)4 Sets
6 Reps
@9
2A
Overhead Press (Barbell)1 Set
3 Sets
12 Reps
8 Reps
@7
@8
2B
Lat Pulldown (Close Grip)4 Sets
12 Reps
@9
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
3B
Hamstring Curl4 Sets
8 Reps
@9
Day 3
1A
Incline Bench Press (Barbell)3 Sets
8 Reps
@8
1B
Zercher Squat (Barbell)4 Sets
6 Reps
@9
2A
Overhead Press (Barbell)1 Set
3 Sets
12 Reps
8 Reps
@7
@8
2B
Lat Pulldown (Close Grip)4 Sets
12 Reps
@9
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
3B
Hamstring Curl4 Sets
8 Reps
@9