Routine
3-Day Dad Strength Split
Push, pull, and legs in three focused half-hours a week - real strength on a dad schedule.
30 min/session3 days/weekIntermediateDumbbells · Pull-up bar
Day 1 - Push
Chest, shoulders, triceps
Warm-up
- Doorway Pec StretchStretchhold 30s
- Cat-CowStretch8 slow rounds
Main
- Incline Dumbbell PressExercise3 × 8-10 · rest 75s
- Seated Dumbbell Shoulder PressExercise3 × 8-10 · rest 75s
- Push-UpExercise3 × 12-15 · rest 60s
- Dumbbell Lateral RaiseExercise3 × 12 · rest 45s
- Overhead Dumbbell Triceps ExtensionExercise3 × 10-12 · rest 45s
Cooldown
Day 2 - Pull
Back, biceps, grip
Warm-up
- Thread the NeedleStretch3 per side · hold 20s
- Dead HangExercise2 × 20-second hang · rest 45s
Main
- Chin-UpExercise3 × 5-8 · rest 90s
- One-Arm Dumbbell RowExercise3 × 10 per side · rest 60s
- Bent-Over Reverse FlyExercise3 × 12 · rest 45s
- Standing Dumbbell CurlExercise3 × 10-12 · rest 45s
- Dumbbell ShrugExercise2 × 12-15 · rest 45s
Cooldown
- Child's PoseStretchhold 45s
- Wall Biceps StretchStretchhold 30s
Day 3 - Legs + Core
Quads, hamstrings, glutes, trunk
Warm-up
- World's Greatest StretchStretch4 per side · hold 5s
- Kneeling Hip Flexor StretchStretchhold 30s
Main
- Goblet SquatExercise3 × 8-10 · rest 90s
- Dumbbell Romanian DeadliftExercise3 × 10 · rest 75s
- Reverse LungeExercise3 × 8 per side · rest 60s
- PlankExercise3 × 40-second hold · rest 45s
- Side PlankExercise2 × 25-second hold per side · rest 30s
Cooldown
- Figure-Four StretchStretchhold 30s
- Standing Hamstring StretchStretchhold 30s