New Dad - 3 Day Full Body Training

This workout program is designed for new dads who need efficient full-body workouts to maximize muscle growth in minimal time. The program includes three full-body sessions (A, B, and C) each focusing on different movement patterns to ensure balanced development, with a blend of compound and isolation exercises.

General Instructions:

Frequency: Perform 3 sessions per week (Full Body A, B, C), allowing at least one rest day between sessions.
Rest Time: 60-90 seconds between sets for compound movements, 30-45 seconds for isolation exercises.
Tempo: Controlled reps with a 2-1-2 tempo (2 seconds lowering, 1 second pause, 2 seconds lifting).
Progression: Increase weights progressively when able to complete the higher end of the rep range with good form.
Volume: Volume is fine as is but if you're feeling recovered, you can add dropsets for isolation exercises (leg curls, leg extensions, bicep/tricep/lateral delt etc).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Abs Crunch (Machine)

Full Body A

Romanian Deadlift (Dumbbell)

Lat Pulldown

Overhead Press (Machine)

Full Body B

Shrug (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Cable)

Single Leg Calf Raise

Full Body C

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