Training Sessions Per Week
4
Equipment required
-Dumbbells or Kettlebells
-Barbell (optional)
-Pull-up Bar (optional)
-Bench (optional)
Notes
DadBOD is a functional strength track programmed 4 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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Warm Up
5-4-3-2-1
Inchworm Push-up
Banded Bent Over Row
Banded Strict Press
Pause Air SquatDumbbell Snatch EMOM
EMOM x 10:
30 seconds of Dumbbell Snatches
30 seconds of Rest
🔺Complete odd rounds on left arm and complete even rounds on right arm
🔺Complete at any weight of your choosing and focus on high-quality reps
🔺Record total number of reps and note weight usedDumbbell Bench Press or Push Up EMOM
EMOM x 10:
Odd: Max reps DB Bench Press (choose weight) or Push-ups
Even: Rest
🔺Add a deficit to push-ups, use a weight vest or perform hand release push-up or knee push-up to adjust your intensity up or down as required
🔺Record total reps performed, and note weight used if performing DB bench pressHeels Elevated Goblet Squat EMOM
EMOM x 10:
Odd: Max reps Heels Elevated Goblet Squats
Even: Rest
🔺Focus on maintaining high-quality reps with full range of motion
🔺Record total reps and note weight used -
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
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Warm Up
10-8-6-4-2
Pause Air Squat (10 & 8), Goblet Squat (6 & 4), Double DB/KB Squat (round of 2 only)
Hand Release Push-up (focus on explosive press up from floor)
*10/7 Calories (easy pace) or 50 Single Skips to start each roundBodybuilding + Cardio
5 rounds for quality:
10 Zercher Squats or 15 Double DB/KB Front Squats
15 DB Bench Press
90 seconds of Steady Cardio (any machine) after each set
🔺Complete each movement for quality with challenging weights that allow for unbroken sets
🔺Perform easy/ steady cardio on any machine of choice at an intensity of your choosing (as a guide, you should be able to start the next set of squats fairly quickly)
🔺If you do not have access to a machine, perform single skips or perform an easy 200m run between sets
🔺Record weights used (squat 1st, bench press 2nd)Strict Pull-up
3 x max reps
🔺Start a new set every 2:00
🔺Add weight if you wish
🔺Substitute a strict chin-up or band assisted pull-up for max reps or lat pulldown for 10-15 repsEMOM Finisher
EMOM x 16:
Minute 1: 45 sec of Overhead DB Tricep Extension
Minute 2: 45 sec of DB Crusher Curl
Minute 3: 45 sec of DB Good Morning
Minute 4: 45 sec of DB Calf Raise
🔺Use a single DB across all 4 movements
🔺Perform max reps of each exercise whilst prioritizing high-quality reps
🔺For the good morning & calf raise, the DB can be hugged in front or rested across your shoulders
🔺Add a deficit to the calf raise by standing on a weight plate -
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