Busy Dad 4-week Mass-Building Program
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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.
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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.
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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.
