Supersets, Sweat, and Strength: The Ultimate Full-Body Split for Dads Who Don’t Quit”

Fatherhood demands strength – physical, mental, and emotional. That’s why this full-body workout split isn’t just about building muscle; it’s about building resilience. These workouts are designed to push you harder, introducing supersets to maximize intensity and save time (because let’s face it, dads don’t have hours to spare).

The best part is these programs have been designed to use minimal and basic equipment for those of us training at home.

Training all major muscle groups in every session, this program is perfect for those ready to take their training up a notch. Unlike most traditional full body programs, we don’t just train the major muscle groups, we are adding in some supersets to hit the smaller muscle groups as well. It’s not for beginners – this is for fathers who want to embrace the grind and become the strongest version of themselves.

To keep a bit of variety and in order to be able to perform more than just one exercise per muscle group (although not in the same session) this program is split into 2 workouts. Each program is performed on non-consecutive days.

For example your program may look like the following:

Monday: Workout A.

Wednesday: Workout B.

Saturday: Workout A.

The following week would continue with the alternating:

Monday: Workout B.

Wednesday: Workout A.

Saturday: Workout B.

Sets and Reps have been designed to target muscle hypertrophy, as well as strength, and cover a fairly wide spectrum of the range.

With all that said and done, lets have a look at the programs:

Workout A:

Barbell Back Squat

Sets: 4
Reps: 6-8
Muscles Targeted: Quadriceps, Hamstrings, Glutes, Core

Dumbbell Romanian Deadlift

Sets: 3
Reps: 8-10
Muscles Targeted: Hamstrings, Glutes, Lower Back

Superset 1:

Exercise A: Barbell Bench Press – 4 sets of 6-8 reps (Chest, Triceps, Shoulders)
Exercise B: Overhead Dumbbell Triceps Extension – 4 sets of 10-12 reps (Triceps)

Superset 2:

Exercise A: Dumbbell Bent-Over Row – 3 sets of 8-10 reps (Back, Biceps, Rear Deltoids)
Exercise B: Dumbbell Bicep Curl – 3 sets of 10-12 reps (Biceps)

Superset 3:

Exercise A: Standing Overhead Press – 3 sets of 6-8 reps (Shoulders, Upper Back)
Exercise B: Standing Calf Raise – 3 sets of 12-15 reps (Calves)

Workout B:

Barbell Deadlift

Sets: 4
Reps: 5-6
Muscles Targeted: Hamstrings, Glutes, Lower Back, Trapezius

Superset 1:

Exercise A: Incline Dumbbell Bench Press – 3 sets of 8-10 reps (Upper Chest, Shoulders, Triceps)
Exercise B: Dumbbell Triceps Kickback – 3 sets of 10-12 reps (Triceps)

Superset 2:

Exercise A: Dumbbell Bent-Over Row – 3 sets of 8-10 reps (Back, Biceps, Rear Deltoids)
Exercise B: Hammer Curl – 3 sets of 10-12 reps (Biceps, Forearms)

Dumbbell Lunge(per leg)

Sets: 3
Reps: 8-10 per leg
Muscles Targeted: Quadriceps, Hamstrings, Glutes

Superset 3:

Exercise A: Dumbbell Romanian Deadlift – 3 sets of 8–10 reps (Hamstrings, Glutes, Lower Back)
Exercise B: Seated Calf Raise (using dumbbells on knees) – 3 sets of 12–15 reps (Calves)

This program isn’t just about lifting weights; it’s about lifting your standards as a father. You’re not just training your body; you’re training your mind and setting an example for your kids. They don’t need a perfect dad; they need a strong one – someone who shows up every day and puts in the work.

So lace up your shoes, grab those dumbbells, and get after it. It won’t be easy – but nothing worth doing ever is.

And remember: when your kids see you pushing through those last reps or showing up on days you’d rather skip it, they’re learning what resilience looks like.

Now go hit the gym and crush it like the Iron Father you’re becoming. And if you feel like quitting halfway through? Just remember: if you can survive toddler tantrums and sibling fights at home, you can survive one more superset. Let’s go!