When you’re a dad who wants to be strong, perform well, and look the part, you need exercises that deliver maximum impact for both strength and aesthetics.
This isn’t just a bodybuilder’s list for getting huge, nor is it purely for performance. This is the ultimate list for the dad who wants to check all the boxes: strength, size, and function.
From foundational lifts to high-performance movements, these exercises will help you stay ready to keep up with your kids, crush life’s physical demands, and yes, look good while doing it.
*I get commissions off some equipment links in this article.
1. Barbell Back Squat
The king of all exercises. The barbell back squat hits your quads, glutes, hamstrings, and core, making it a full-body movement that builds strength and resilience.
If you want to get strong, starting a program like Wendler 5/3/1 is a solid choice to keep progressing.
Check out one of my workout ebooks if you need direction in the gym (link here).
2. Chin-Up
For bang-for-your-buck back and biceps work, chin-ups deliver. They strengthen your lats, rhomboids, biceps, and grip. Weighted chin-ups are an incredible way to build serious upper body strength.
I like 5 sets of 5 reps weighted, increase weight each set.
3. Sprinting
Stay quick and explosive with sprints. Not only does sprinting keep you lean, but it also builds muscle mass in your legs. Once a week is all it takes to stay ahead of the game.
I like 8-12 reps of 40 yds. Warm up properly and ease in.
4. Push-Up
A functional, accessible exercise that allows free movement of the shoulder blades, making it higher on the list than bench press. Master 50 perfect, unbroken push-ups anywhere, anytime.
5. Romanian Deadlift (RDL)
For targeting the posterior chain, the RDL hits your hamstrings, glutes, and lower back. A great pick for aesthetics and strength.
I like to stand on a plate for a deficit. 3 sets of 8-12 reps.
My rack, barbell, and plates are from Major Fitness.
6. Strict Press
Standing barbell overhead press with no leg assist is fantastic for building pure pressing power and shoulder stability.
Over time aim to be able to strict press your bodyweight overhead as a 1 rep max.
7. Walking Lunge
Train unilaterally to correct imbalances. Walking lunges can be done with dumbbells, barbells, or kettlebells, and they’ll hit your quads, hamstrings, and glutes.
I like doing these following leg extensions or sissy squats for a DEEP quad burn.
8. Single Arm Staggered Row
A solid unilateral exercise that doesn’t need heavy equipment, perfect for garage gyms or anywhere you need a back workout.
3 sets of 12-15 per arm.
My KB and DBs are from PowerBlock.
9. Russian Kettlebell Swing
Build explosive power and endurance with kettlebell swings. This one is ideal for hitting the glutes, hamstrings, and lower back.
As a finisher or as a quick "short on time" workout, I like to do 75 unbroken reps. Build into that and be mindful of your back.
10. Backward Sled Pull
A staple for knee health and stability, backward sled pulls build the quad muscles effectively. If you don’t have a sled, just walk backward – it’s great for stability and muscular endurance.
I typically do this for time, say 5 minutes at a steady pace.
11. Dumbbell Incline Bench Press
Better for upper chest activation than the barbell bench, with more range of motion and shoulder-friendly mechanics.
3 sets of 12-15 reps, always push set 3.
12. Barbell Upright Row
This multi-joint exercise activates delts, traps, biceps, and forearms, offering significant value for upper body development. 3 sets of 12-15.
13. Nordic Hamstring Curl
Strengthen your hamstrings with this humbling exercise, focusing on a slow eccentric motion for optimal muscle growth. Band these for assistance if you're new to them.
Check out a demo in my YouTube Video: Master the Nordic Hamstring Curl
14. Hanging Leg Raise
Classic for lower abs and hip flexors. Hanging from a bar is also great for decompressing.
I like 3 sets of 15-20 reps.
15. Front Squat
Prioritize your quads with front squats, especially effective with heels elevated. Train legs two days per week. Back squats in one leg workout and front squat in the other. Get ready for tree trunk legs.
5 sets of 3 reps.
16. Close Grip Bench Press
Train chest and triceps effectively. Use a controlled descent for maximum tension and then explode on the way up.
3 sets, 8-12 reps.
17. Ice Skaters
An athletic, plyometric movement that encourages lateral motion and builds agility and coordination.
I like 3 sets of 16-20 reps. Jump far, land soft.
18. Chest Supported Row
Perfect for isolating the back without overloading the lower back. Use an incline bench to row with full control.
3 sets of 8-12 reps.
19. Single Leg RDL
Excellent for balance and unilateral leg strength. Perform with a slight knee bend to target hamstrings and glutes.
3 sets of 8-12 reps.
20. Dumbbell Leaning Lateral Raise
Lean into your squat rack post on this move for a better range of motion. Great for building the shoulder cap.
3 sets of 12-15 per arm.
21. Pull-Up
A classic, wide-grip pull-up for more lat focus. Do them strict, aiming for controlled movement.
3 sets of 8-12.
22. Box Squat
Pause on the box to take tension off the muscles before exploding up, building power and leg strength.
5 sets of 3 reps. For more on the box squat read my box squat article here.
23. Good Morning
Carefully hinge at the hips with the bar on your traps. Strengthen hamstrings, glutes, and lower back, but go light as you learn proper form.
3 sets, 8-12 reps.
24. Clap Push-Up
For explosive chest power, this plyometric move ensures you stay quick and agile as you build strength.
3 sets of 12 prior to an upper body lift.
25. Split Jump
A great addition to leg day, adding plyometric intensity while training quads and glutes.
3 sets of 12-16.
26. Squat Jump
A pure vertical jump exercise for explosiveness, ideal for athleticism and functional leg power.
Aim to get in 40 reps, once per week. Break up however you want, focusing on height and a soft landing.
27. Barbell Bent Row
A go-to for back day, hitting lats, traps, and lower back stability. Use moderate weight for steady, controlled reps.
3-4 sets, 5-8 reps.
28. Single Arm Farmer Carry
Hold a heavy dumbbell or kettlebell on one side, walking for core stability, grip strength, and balance.
3-4 sets, 20 yds down in left hand, 20 yds back in the right hand. Best done shirtless in the sunlight.
29. Incline Dumbbell Curl
Build those bicep peaks! Get extra range on your bicep curls by leaning back on an incline bench for a full stretch.
3 sets of 12.
30. Single Arm Cable Tricep Pushdown
Go unilateral to isolate the triceps and get optimal range of motion for targeted arm work.
3 sets of 12-15.
31. Calf Raise
Train your calves with both seated and standing versions for complete lower leg development.
Focus on SLOW descent and pause at the bottom of each rep. 3 sets of 15-20 reps.
32. Ring Dip
Work chest, shoulders, and triceps on rings for a functional strength and stability challenge.
3 sets of 15-20.
33. Inverted Row on Rings
A fantastic row variation for bodyweight strength. Ideal for building up to pull-ups if you're still working on them.
3 sets of 15-20.
34. Pike Push-Up
Great for shoulder endurance. Set up in an upside-down V-shape and work high reps to build shoulder strength.
3 sets of 15-20.
35. Heel Elevated Goblet Squat
Use a squat wedge or plates under your heels to activate your quads with greater knee flexion.
3 sets of 15-20.
36. 45-Degree Back Extension
Finish off your back workout with this posterior chain builder, ideal for controlled, high reps.
3 sets of 15-20.
37. Deficit Push-Up
Increase your push-up range by elevating your hands on dumbbells or plates. Perfect for chest activation.
3 sets of 12-15.
38. Straight Arm Lat Pulldown
Focus on controlled movement to hit your lats effectively for wide back development.
3 sets of 8-12.
39. Step-Up
A cardio-intensive lower-body workout. Use a 20-24 inch box and go heavy for muscle and endurance gains. Reap the rump pump.
3 sets of 12-16.
40. Superman Hold
Don't sleep on this posture perfector. Strengthen your lower back by holding this position, arms and legs raised off the ground like Superman flying.
60-90 sec hold.
41. Hamstring Curl
Use a machine if available, or substitute with resistance bands or a dumbbell for garage workouts.
3 sets of 15-20.
42. Hammer Curl
Target the brachialis to make your biceps pop. Use higher reps and lighter weight to focus on form.
3 sets of 12-20.
43. Single Arm Overhead Tricep Extension
Isolate and target the triceps with this overhead variation.
3 sets of 12-15 per arm.
44. Dumbbell Skull Crusher
Hit the triceps from a different angle, focusing on steady control at the elbow.
3 sets of 12-15. I like a drop set of the 3rd set.
45. Alternating Dumbbell Snatch
A full-body, explosive move that combines the benefits of cardio and muscular endurance.
3 sets of 16-20 reps.
46. Hollow Hold
For core stability, the hollow hold is a fantastic static move to strengthen the abs.
60-90 sec hold.
47. Power Clean
Develop power and coordination with power cleans, a staple for building athleticism and the upper back.
5 sets of 3 reps.
48. Dumbbell Concentration Curl
For isolated bicep work, concentrate on slow eccentrics to get the most out of each rep.
3 sets of 12 reps with a drop set on the final set.
49. Shrug for Traps
Build the traps with dumbbell or barbell shrugs. High reps work best here. Slow descent on each rep with full range of motion.
3 sets of 12-15.
50. Swimming
Pointing at myself here. Great for recovery and low-impact cardio/ muscular endurance building. 1 session per week of a few hundred meters or 20-30 min swim will go a long way.
These 50 exercises are the perfect toolkit for dads looking to build a powerful, resilient body that performs well in life and looks the part. Use them to create well-rounded workout routines that keep you fit, strong, and ready for anything fatherhood throws at you.
Don't miss my video on these 50 exercises for a visual of each:
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