Dad Bod to Dat Bod

Strength training - 4 days/week
Abs - 1 day/week (optional)
Cardio - 3-5 days/week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Smith Machine)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Machine)

Dip (Weighted)

Chest / Back

Squat (Smith Machine)

Hip Thrust (Barbell)

Hip Adduction (Cable)

Hamstring Curl

Standing Calf Raise

Lower Body

Shoulder Press (Machine)

Front Raise

Lateral Raise (Cable)

Face Pull

Shrug (Dumbbell)

Shoulders

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Arms

Focus: Middle/Lower Chest & Upper/Mid Back

Chest Press (Machine)

Pull-Up (Assisted)

Bench Press (Dumbbell)

Cable Crossover

Dumbbell Row

Glute Kickback (Cable)

Walking Lunge (Dumbbell)

Leg Extension

Seated Shoulder Press (Dumbbell)

Reverse Pec Deck

Shrug (Barbell)

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