Busy Dad 4-week Mass-Building Program

The Busy Dad 4-Week Mass-Building Program is an offshoot of the Busy Dad Program, designed for those who want to leverage burpees for muscle growth. While the Busy Dad Program is an excellent way of sculpting existing muscle and building elite cardio fitness, it is not optimized for muscle growth. That's where the 4-week program comes in.
Like the original BDP, the 4-week program revolves around the Navy Seal and 6-count, and like the original, it restricts you to a strict 80-minute weekly training budget. However, the principles of the program are different, and we are modifying the sacred movements for optimal muscle growth.

Whereas the BDP defines training volume in terms of reps completed, the Mass Building Program defines volume in terms of time under tension. It's all about how long you spend in a state of muscular exertion.
The program revolves around two modifications of the 6-Count and the Seal, both of which incorporate dumbbells. You can watch my tutorial videos on how to perform these variations below:

Your training week will consist of four workouts. Two of them are designed to target the whole body, one focuses on the lower body, and the final workout of the week is a BDP-style session that targets the upper body like no other.
The program revolves around two modifications of the 6-Count and the Seal, both of which incorporate dumbbells. You can watch my tutorial videos on how to perform these variations below:

Your training week will consist of four workouts. Two of them are designed to target the whole body, one focuses on the lower body, and the final workout of the week is a BDP-style session that targets the upper body like no other.

Workouts

Full Body

1: 40 secs modified Navy Seals, Every Minute on the Minute, 20 minutes. You should aim for between two to three Seals per set. Any more than 3, and you're performing the movement too quickly.

Leg Day

10 modified 6-counts, 10 deep squats, 7 sets, 20 minutes. You will need to perform one set every 3 minutes, and a final set in the closing 2 minutes of the session. The set should take roughly two minutes to complete. 

Full Body 2

40 secs modifies 6-Counts, Every Minute on the Minute, 20 minutes. You should aim for 4-5 reps per set. Any more than 5, and you're performing the movement too quickly.

Upper Body

20-minute AMRAP, 5-pump Navy Seals. This is the one BDP-style workout in the program, where you're aiming for as many reps as possible, consistently with full range of motion.
As you repeat these workouts, your aim for the first three will be to gradually add weight without sacrificing form. Your aim for the final workout will be to add reps without sacrificing form.

Watch this video for my advice on nutrition and supplementation during the program

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