531 New father routine
Build Muscle
3 weeks / 4 days per week
This is a program. I have written to get the basics done in a short amount of time for all the new fathers out there who are short on time and sleep but still wanna get the work done. This can be run over 3 days a week if wanted and push day 4 into the following week. The bicep triceps and face pulls in OHP day are optional
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Week 1
Day 1
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalPendlay Row
AssistanceLying • Leg Raise
AssistanceBiceps Curl
AssistanceDay 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalChest Dip
AssistancePlank
AssistanceFace Pull
AssistanceDay 3
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
SupplementalBent Over • Row
AssistanceHanging • Leg Raise
AssistanceLying • Skull Crusher
AssistanceDay 4
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalIncline • Bench Press
AssistanceAssisted • Ab Wheel Assisted Rollout
AssistanceReverse Grip • Curl
AssistanceWeek 2
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalPendlay Row
AssistanceLying • Leg Raise
AssistanceBiceps Curl
AssistanceDay 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalChest Dip
AssistancePlank
AssistanceFace Pull
AssistanceDay 3
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
SupplementalBent Over • Row
AssistanceHanging • Leg Raise
AssistanceLying • Skull Crusher
AssistanceDay 4
Squat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalIncline • Bench Press
AssistanceAssisted • Ab Wheel Assisted Rollout
AssistanceReverse Grip • Curl
AssistanceWeek 3
Day 1
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalPendlay Row
AssistanceLying • Leg Raise
AssistanceBiceps Curl
AssistanceDay 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalChest Dip
AssistancePlank
AssistanceFace Pull
AssistanceDay 3
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
SupplementalBent Over • Row
AssistanceHanging • Leg Raise
AssistanceLying • Skull Crusher
AssistanceDay 4
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalIncline • Bench Press
AssistanceAssisted • Ab Wheel Assisted Rollout
AssistanceReverse Grip • Curl
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