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BWS 4 Day Split for strong dads

by Sean Mee
1 athletes joined
5.0
(1 rating)

Program Description

Aesthetic maximization for dads

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 03:53
  • Last Edited
    May 07, 2024 02:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
4
8 reps
4
Pull-Up (Weighted)
2
2
13 reps
12 reps
5
Decline Bench Press (Dumbbell)
3
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Extension
3
15 reps
3
Standing Calf Raise
4
15 reps
4
Lying Leg Curl
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
2
Chest Fly (Machine)
3
3
Bench Press (Dumbbell)
4
4
Tricep Pushdown (Cable)
4
5
One Arm Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2
Chest Supported Row (Dumbbell)
3
3
Rear Delt Row
3
4
Incline Curl (Dumbbell)
3
5
Hammer Curl
3
6
Upright Row (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Single Leg Press
2
3
Hip Thrust (Barbell)
3
4
Leg Curl
3
5
Standing Calf Raise
4
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
4
Pull-Up (Weighted)
2 Sets
2 Sets
13 Reps
12 Reps
5
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Extension
3 Sets
15 Reps
3
Standing Calf Raise
4 Sets
15 Reps
4
Lying Leg Curl
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 3
1
Bicep Curl (EZ Bar)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Bench Press (Dumbbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Pull-Up (Weighted)
4 Sets
2
Chest Supported Row (Dumbbell)
3 Sets
3
Rear Delt Row
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Hammer Curl
3 Sets
6
Upright Row (Barbell)
3 Sets
Day 5
1
Deadlift (Barbell)
3 Sets
2
Single Leg Press
2 Sets
3
Hip Thrust (Barbell)
3 Sets
4
Leg Curl
3 Sets
5
Standing Calf Raise
4 Sets
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sean MeeAge 43, Man
6 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
I made this from Jeremy Ethiers BWS program. Let me know if it’s useful or you have any ideas to improve it