Workout Routine

5-Day Dad Template

by justmrt

Workouts

Day 1 - Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5 +
amrap
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12
100 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

fly

1 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
100 sec
2
90% TM
5
100 sec

close-grip bench press

2 sets

French Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
70% TM
12
100 sec

French Press

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40 +
amrap
100 sec

triceps pushdowns

1 sets

Day 2 - Back and Traps

clean

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5 +
amrap
100 sec

clean

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

pendlay row

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

dumbbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

seated cable row

1 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec

shrug

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

seated incline curl

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

shrug

1 sets

Day 3 - Quads and Calves

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

leg press

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

front squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

leg press

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
60% TM
15
100 sec

calf raise

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

calf raise

1 sets

Day 4 - Shoulders and Biceps

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

seated shoulder press

3 sets

Seated Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Seated Arnold Press

3 sets

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

Front Raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec

lateral raise

1 sets

Pinwheel Curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

Pinwheel Curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

curl

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40
100 sec
2
40% 1RM
40
100 sec

Preacher Curl

2 sets

Day 6 - Deadlift and Hamstrings

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec
5
40% TM
40
100 sec

leg curl

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

pullup

5 sets