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Father gains

by Fin E.
1 athletes joined

Program Description

Do you want to get your father gains? Are you a father looking for gains? are you a beginner? This program is suited for any beginner especially those who are limited on time. 2 full body training days a week.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 09:24
  • Last Edited
    Mar 07, 2025 10:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 7
3
Seated Hamstring Curl
2
1
5-8 reps
5-8 reps
RPE 6
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
3
5-8 reps
RPE 7
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
3
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
3
5-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
3
5-8 reps
RPE 7
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
3
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
5-8 reps
RPE 7
2
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 10
RPE 9
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
4
Leg Extension
2
6-10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Back Extension
3
6-10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@6
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@7
3
Seated Hamstring Curl
2 Sets
1 Set
5-8 Reps
5-8 Reps
@6
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
@6
Day 2
1
Standing Calf Raise
3 Sets
5-8 Reps
@7
2
Bench Press (Close Grip)
3 Sets
5-8 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@7
4
Leg Extension
2 Sets
6-10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
6
Back Extension
3 Sets
6-10 Reps
@5