4-WEEK BUSY D
WEEKS 01-04
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LBS
KG SQUAT 300
BENCH 260
DEADLIFT 260
OHP 170
WEIGHT TYPE 230
EK BUSY DAD PROGRAM
01-04
LBS
KG
4-WEEK BUSY DA
WEEKS 01-04
WEEK 01
MOVEMENT SETS X REPS %1RM RPE
sq
sq
D1 Squat
Squat
1 x1
3 x5
85%
75%
bn Close Grip Bench 3 x8 55%
Pull Ups & Arnold Press 3 x 10 @7
SUPER SETS Single Leg Hamstring Curl &
Mountain Climbers 3 x 20 @7
ATHLETIC Box Jumps 3 x 10 @7
Cardio 30-60 Min Of Moderate Cardio
(Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
dl Deadlift 1 x1 85%
D2
dl Deadlift 3 x5 75%
ohp OHP 3 x8 @7
DB Curls & Tricep Extensions 3 x 20 @7
SUPER SETS
Single DB RDL & Sit Ups 3 x 20 @7
ATHLETIC KB Swing 3 x 10 @7
Cardio 30-60 Min Of Moderate Cardio
(Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
bn
bn
D3 Bench
Bench
1 x1
3 x5
85%
75%
sq Squat 3 x8 55%
DB Rows & Rear Delts 3 x 20 @7
SUPER SETS Bulgarian Split Squat (per leg) &
Cherry Picker 3 x 20 @7
ATHLETIC Ski Jumps 3 x 10 @7
Leg Press
Front Squat
Safety Bar Squat
BUSY DAD PROGRAM
WEEK 02
LOAD SETS X REPS
360
320
sq
sq
D1 Squat
Squat
1 x1
3 x5
175 bn Close Grip Bench 3 x8
Pull Ups & Arnold Press 3 x 10
SUPER SETS Single Leg Hamstring Curl &
Mountain Climbers 3 x 20
ATHLETIC Box Jumps 3 x 10
Cardio 30-60 Min Of Moderate Cardio
(Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
430 dl Deadlift 1 x1
D2
380 dl Deadlift 3 x5
ohp OHP 3 x8
DB Curls & Tricep Extensions 3 x 20
SUPER SETS
Single DB RDL & Sit Ups 3 x 20
ATHLETIC KB Swing 3 x 10
Cardio 30-60 Min Of Moderate Cardio
(Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
270
235
bn
bn
D3 Bench
Bench
1 x1
3 x5
235 sq Squat 3 x8
DB Rows & Rear Delts 3 x 20
SUPER SETS Bulgarian Split Squat (per leg) &
Cherry Picker 3 x 20
ATHLETIC Ski Jumps 3 x 10
WEEK 03
%1RM RPE LOAD SETS X
87.5%
77.5%
370
330
D1 Squat
Squat
1x
3x
57.5% 180 Close Grip Bench 3x
@8 Pull Ups & Arnold Press 3x
SUPER SETS Single Leg Hamstring Curl &
@8 Mountain Climbers 3x
@8 ATHLETIC Box Jumps 3x
Cardio 30-60 Min Of Moderate Cardio
l Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
87.5% 440 Deadlift 1x
D2
77.5% 390 Deadlift 3x
@8 OHP 3x
@8 DB Curls & Tricep Extensions 3x
SUPER SETS
@8 Single DB RDL & Sit Ups 3x
@8 ATHLETIC KB Swing 3x
Cardio 30-60 Min Of Moderate Cardio
l Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
Day
87.5%
77.5%
275
245
D3 Bench
Bench
1x
3x
57.5% 245 Squat 3x
@8 DB Rows & Rear Delts 3x
SUPER SETS Bulgarian Split Squat (per leg) &
@8 Cherry Picker 3x
@8 ATHLETIC Ski Jumps 3x
WEEK 04
REPS %1RM RPE LOAD
1
5
90%
80%
385
340
D1 Squat
Squat
8 60% 190 Close Grip Bench
10 @8 Pull Ups & Arnold Press
SUPER
SETS Single Leg Hamstring Curl &
20 @8 Mountain Climbers
10 @8 ATHLETIC Box Jumps
Cardio 30-60 Min Of Moderate Cardio
, Martial Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts
Day
1 90% 455 Deadlift
D2
5 80% 405 Deadlift
8 @9 OHP
20 @8 SUPER DB Curls & Tricep Extensions
20 @8 SETS Single DB RDL & Sit Ups
10 @8 ATHLETIC KB Swing
Cardio 30-60 Min Of Moderate Cardio
, Martial Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts
Day
1
5
90%
80%
285
250
D3 Bench
Bench
8 60% 255 Squat
20 @8 SUPER DB Rows & Rear Delts
Bulgarian Split Squat (per leg) &
SETS
20 @8 Cherry Picker
10 @8 ATHLETIC Ski Jumps
SETS X REPS %1RM RPE LOAD
1 x1 92.5% 395
3 x5 82.5% 350
3 x8 62.5% 195
3 x 10 @8
3 x 20 @8
3 x 10 @8
mp Rope, Martial Arts, Etc.)
1 x1 92.5% 465
3 x5 82.5% 415
3 x8 @10
3 x 20 @8
3 x 20 @8
3 x 10 @8
mp Rope, Martial Arts, Etc.)
1 x1 92.5% 290
3 x5 82.5% 260
3 x8 62.5% 265
3 x 20 @8
3 x 20 @8
3 x 10 @8
