Training Sessions Per Week
3
Equipment required
-Dumbbells or Kettlebells
-Barbell (optional)
-Pull-up Bar (optional)
-Bench (optional)
Notes
DadBOD is a functional strength track programmed 3 x per week with a full body stimulus. If you are looking for a simple & effective strength-based track that easily fits into your lifestyle and other activities, this is the track to follow.
Example Week
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Rest Day
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Heels Elevated Goblet Squat
5 x 10
Rest 60 seconds between sets
Push-ups
5 x max reps
Rest 60 seconds between sets
Russian Kettlebell Swing
5 x 20
Rest 60 seconds between sets
Strict Pull-ups
5 x 10
Core Work
For quality:
100 Russian Twist
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Rest Day
-
Superset 1
5 sets:
5 Strict Press (heavy)
10-15 Dumbbell Bent Over Rows
Rest 1 minute between sets
Superset 2
5 sets:
5 Hang Power Cleans (heavy)
12 Farmers Grip Lunges (6 per leg)
Rest 1 minute between sets
Superset 3
5 sets:
10 Dumbbell Bench Press
15-20 reps of a Core Exercise of Choice
Rest 1 minute between sets
Gun Show Finisher
20-15-10-5
Overhead DB Tricep Extension
DB Crusher Curl
-
Rest Day
-
Dumbbell or Kettlebell Snatch
Choose between a DB or KB Snatch:
5 x 10 (each arm)
Rest 30-60 seconds between sets (alternating sides)
Dumbbell or Kettlebell Overhead Lunge
Choose between a DB or KB Snatch:
4 x 10 (each arm)
Rest 30-60 seconds between sets (alternating sides)
Burpee Box Jump
3 x 1 minute on/ 1 minute off
Push-up + DB/KB Pull Across
4 x 10
Rest 60 seconds between sets
Lu Raise or Lateral DB Raise
5 x 10
Rest 30-60 seconds between sets
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Rest Day