Training Sessions Per Week
3
Equipment required
-Barbell or Dumbbells
-Weight Plates
-Bench
-Squat Rack
-Pull-up Bar
Notes
DadSTRENGTH is a comprehensive strength program that centers around compound lifts such as squats, presses and deadlifts for strength + hypertrophy based accessory work. With options for basic equipment right through to full commercial gym access, everybody can get strong using DadSTRENGTH!
Dad
Example Week
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Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep
2 sets:
5 Inchworms (focus on stretching hamstrings)
10 Pause Air Squats or Goblet (elevate heels if needed)
5 x World's Greatest Stretch, each side
15 x Hollow Rocks or 30 sec Plank
Specific Prep
Back Squat
1 x 5 on empty bar
1 x 5 @ light weight
1 x 3 @ moderate-heavy weight
1 x 2 @ heavy weight
*Building up to working weight
Back Squat
Build to a heavy single for the day
Accessory: Back Squat or Goblet Squat
3 x 10-15
Single Leg Accessory
Choose one of the following exercises and perform 3 x 10 on each leg
- Bulgarian Split Squat
- Lunge or Deficit Lunge
- Step Up
Core Work
AMRAP 7 minutes:
10 Elbow Plank to Tall Plank
10 reps of a Hinging Core Exercise of Choice
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Our DadSTRENGTH track is programmed 3 days per week. You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
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Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep 2 sets:
10 Push-ups or Hand Release Push-ups
10 External Rotations (each shoulder, using a band, light weight or no weight)
10 Alternating Bent Over Rows (5 each arm)
30 sec Samson Stretch beside bench, each leg
Specific Prep
Bench Press
1 x 10 on empty bar
1 x 5 @ light weight
1 x 5 @ moderate weight
2 x 2 @ heavy weight
*Building up to working weight
Bench Press
1x1
Build to a heavy but safe single for the day. Take as many sets as needed but the ideal range is 4-7 attempts including some heavy building sets. Rest as needed between sets.
Bent Over Row
3x8
Perform 3 heavy sets of 6-10 with either a barbell, dumbbells or kettlebells. Focus on keeping your torso still and performing deliberate, controlled reps with full range of motion.
Dips
3xMax Reps
Perform 3 sets of max reps. If you can perform 10 reps comfortably, add extra load to make the set more challenging. Record your reps for each set, and note any additional weight added.
Superset with your strict pull-ups.
Strict Pull Ups
3 x Max Reps
Perform 3 sets of max reps. If you can perform 10 reps comfortably, add extra load to make the set more challenging. Record your reps for each set, and note any additional weight added.
You can use any grip (overhand, underhand, neutral) or use assistance (e.g. a band) or substitute another similar pulling exercise (e.g. lat pulldown, ring row, horizontal body row).
Superset with your dips.
Gun Show
Score Weight
3 sets:
10-15 reps of a Triceps Exercise of Choice
10-15 reps of a Biceps Exercise of Choice
Rest 1-2 minutes between sets
Record weight (if any) used for each exercise.
Triceps Exercises:
- Tricep Pushdowns (band or cable)
- Overhead DB Tricep Extensions
- Skull Crushers
- Dumbbell Rollbacks
- Close Grip Push-ups (max reps)
- Dumbbell Deficit Push-ups (max reps)
Biceps Exercises:
- Barbell Curls
- EZ Bar Curls
- Preacher Curls
- Dumbbell Curls (alternating or together)
- Dumbbell Hammer Curls (alternating or together)
- Incline Dumbbell Curls (alternating or together)
- Dumbbell Crusher Curls
- Banded Bicep Curls
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Our DadSTRENGTH track is programmed 3 days per week. You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
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Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep
2 sets:
10 Good Mornings or Single Leg Deadlifts (each leg)
6 Hollow Arch > Superman (Alternating sides)
15 Russian KB Swings
10 Elbow Plank to Tall Plank (elbows to top of push-up)
Specific Prep
Deadlift
1 x 5
1 x 4
1 x 3
1 x 2
*working up to working weight
Deadlift
1x1
Build to a heavy but safe single for the day. Take as many sets as needed but the ideal range is 4-7 attempts including some heavy building sets. Rest as needed between sets.
Glute or hamstring exercise of choice
Shoulder Press
1x1
Build to a heavy but safe single for the day. Take as many sets as needed but the ideal range is 4-7 attempts including some heavy building sets. Rest as needed between sets.
Dumbbell Lateral Raise
3x10
Choose between either a lateral DB raise (to or just above shoulder height) or a Lu Raise (extending the lift further until your hands meet locked out above your head). Superset these with your bench supported dumbbell rows if you wish.
Bench Supported Dumbbell Row
Score Weight
Set up an incline bench and perform 3 sets of 12-15 reps, focus on fully extending at the bottom of each rep, letting your shoulder blades open right up, and squeezing them together tightly at the top of each rep. You can substitute a seated cable row if you have access to one. Superset these with your Lateral/Lu Raises if you wish.
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Our DadSTRENGTH track is programmed 3 days per week. You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
-
Our DadSTRENGTH track is programmed 3 days per week. You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.