Training Sessions Per Week
4
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
-
Warm Up
Blood Flow
Blood Flow
1️⃣ 3-5 minutes of cardio (machine of choice or easy jog)
2️⃣ Joint/ Body Prep
2-3 rounds:
10 Heels Elevated Goblet Squats
10 Jefferson Curls
3️⃣ Athleticism/ CNS Prep
EMOM x 5:
5 Seated Box Jumps
4️⃣ Specific Prep
Back Squat
Sets of 5, up to your working/opening weightBack Squat
4 x 5
🔺Complete a new set every 2:30
🔺Make each set genuinely challenging
🔺Aim for an RPE of 7-8 per set or work between 75-85% of your 1rm squatGlute/Hamstring Exercise of Choice
3 x 10-20 reps of a Glute/Hamstring Exercise of Choice:
🔺Glute Ham Raises
🔺Hamstring Curls
🔺Good Mornings
🔺Swiss Ball/ Medicine Ball Curls
🔺Hip Extensions (weighted)
🔺Hip Extension Hold (30-60 seconds)
🔺Sandbag Hold or Sandbag Carry (60 seconds)
🔺Heavy Russian Kettlebell Swing (banded or unbanded)Bulgarian Split Squat
2 x 10-15 (each leg)
Optional Mobility Work
3 sets:
10 Horse Stance Good Morning to Kang Squat (hugging a medicine ball)
10 Band Assisted Reverse Nordic Curls -
Warm Up
Blood Flow
1️⃣ EMOM x 5:
30 sec on/ 30 sec off on Ski Erg or Rower
2️⃣ Athleticism/ CNS Prep
3 sets:
5 Explosive Push-ups (aim to explode off floor)
10 Ball Slams
10 Rotational Medicine Ball Passes or 10-15 Banded Wood Chops, each side
3️⃣ Specific Prep
Bench Press
1 x 10 (empty bar)
3 x 5 (building up to workout weight)Bench Press
5 x max reps @ bodyweight
🔺Complete 5 sets of max reps @ bodyweight
🔺Adjust weight up or down as required, aim for 8-10 reps minimum in your first set
🔺Use a barbell or dumbbells
🔺Add a slight incline if you wish
🔺Rest 3 minutes between sets or superset with your strict pull-upsStrict Pull Up
5 x max reps
🔺Aim to work in the 5-10 rep range
🔺Add weight if you wish
🔺Record reps for each set and any weight used
🔺Substitute a Lat Pulldown for 10-12 reps
🔺Start a new set every 2:00-3:00 or superset with your bench pressLateral Dumbbell Raise
3 x 10-15 reps
Triceps
✅ 3 sets of 10-15 reps
Choose from:
💪🏻 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)
➡️ Superset with your Biceps Exercise of ChoiceBiceps
✅ 3 sets of 10-15 reps
Choose from:
💪🏻 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
➡️ Superset with your Triceps Exercise of Choice -
Our DadSTRENGTH track is programmed 4 days per week on Monday, Tuesday, Thursday & Friday, but you can complete them on whatever days best suit your schedule.
-
Warm Up
Blood Flow
1️⃣ 3-5 minutes of cardio (machine of choice or easy jog)
2️⃣ Flexibility/Elasticity
2 sets:
30 sec Banded Tricep Stretch (each side)
10 Calf Raises
3️⃣ Athleticism/ CNS Prep
Depth Drops from Box
3 x 3
Depth Jump to Broad Jump
3 x 3
4️⃣ Specific Prep
Muscle Clean
2 x 5
Power Clean
Sets of 3 up to working weightPower Clean
5 x 3
🔺Hold a heavy weight across your sets or build each set, your choice
🔺Start a new set every 2:30
🔺Substitute a power snatch for 5 x 3 or sandbag clean for 5 x 60 seconds of work/ 60 seconds of restDeadlift
5 x 5
🔺Hold a heavy weight across your sets, or build each set
🔺Start a new set every 2:30Core and Grip Strength
AMRAP 10 minutes:
15 GHD Sit-ups
50ft Heavy Suitcase Carry, each side
🔺Focus on high-quality reps/efforts
🔺Substitute another core exercise of choice as desiredOptional Mobility and Core Work
3 sets:
5 Turkish Get-ups, each arm
10 Lateral High Single Leg Step Ups, each leg*
*For the step up, stand side on next to a tall box, place one leg onto the box but remain on the ground. Use the leg on the box to stand up and then control yourself back down towards the floor
-
Warm Up
Blood Flow
1️⃣ 3 sets:
100 Single Skips
3 Wall Walks with 5-10 sec pause @ wall or 5 Inchworm + 4 Shoulder Taps (alternating arms) each rep
2️⃣ Shoulder/Upper Back Prep
3 sets:
10 Alternating DB Strict Press or Z-Press (5 each arm)
15-20 Banded Face Pulls
3️⃣ Specific Prep
DB Shoulder Press
1 x 10
1 x 5
*Build towards working set weightSeated Dumbbell Strict Press
3 x 8-10
🔺Substitute a barbell strict press if you wishChest Supported Dumbbell Row
3 x 10-15
🔺Complete 3 sets of 10-15 reps
🔺Allow the shoulders to fully open at the bottom and concentrate on a deep squeeze at the top of each rep
🔺Superset with your DB strict press sets if you wish
🔺Substitute another horizontal pulling variation e.g. bent over rows, seated cable row, horizontal body row or ring rowDip
3 x max reps (add weight if you wish)
Lu Raise
3 x 15
🔺Superset with your dips
🔺Focus on slow, controlled reps and reach tall to the ceiling at the top of each repTriceps
✅ 3 sets of 10-15 reps
Choose from:
💪🏻 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)
➡️ Superset with your Biceps Exercise of ChoiceBiceps
✅ 3 sets of 10-15 reps
Choose from:
💪🏻 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
➡️ Superset with your Triceps Exercise of Choice -
Our DadSTRENGTH track is programmed 4 days per week on Monday, Tuesday, Thursday & Friday, but you can complete them on whatever days best suit your schedule.
-
Our DadSTRENGTH track is programmed 4 days per week on Monday, Tuesday, Thursday & Friday, but you can complete them on whatever days best suit your schedule.