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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
    Jun 18, 2025 09:23

Summary

Unleash your inner strength with "Father Gains," a focused 6-week program designed for busy dads looking to build muscle and enhance overall fitness. With just two workouts per week, you'll engage in a variety of compound and isolation exercises, including high bar squats, incline chest presses, and lat pulldowns, all tailored to maximize your gains. This program emphasizes proper form and intensity, ensuring you push your limits while staying safe. Get ready to transform your physique and embrace the challenge!
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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
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