Quick Lifts for Busy Dads

The purpose of the program is to keep your gains and slowly build muscle while doing it in minimal time as we all know we don’t have much time or structure to our days. The idea is to find 3-4 time blocks throughout the week to get these lifts in.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Tricep Extension (Dumbbell)

Incline Bench Press (Dumbbell)

Plank

Sumo Squat

Squat (Barbell)

Deadlift (Barbell)

Standing Calf Raise

Lunge (Bodyweight)

Bicep Curl (Dumbbell)

Arnold Press

Hammer Curl

Seated Shoulder Press (Dumbbell)

Face Pull

Dumbbell Row

Kettlebell Swing

Sit Up

Dead Bug

Neck Curl

Russian Twist

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