5 Day Workout Split for Dads Who Want Serious Results

Published on July 8, 2025 by

You ever wake up, look in the mirror, and think, “Yeah… we need to fix this”? You’re not alone. At some point, every dad hits that moment. Maybe it was after chasing your kid for 12 seconds and gasping like you ran a marathon. Maybe it was that photo from the birthday party where you thought, “Why do I look like I’m carrying groceries under my shirt?”

Whatever sparked it, you’re here now—and that’s what matters.

Getting in shape as a dad isn’t just about vanity. It’s about showing up. With energy. With confidence. With strength that doesn’t vanish after one set of squats. And if you’re ready to do this right—not the “do pushups once a week and hope for abs” kind of effort—then this 5 day workout split is for you. It’s not for dabblers. It’s for dads who want serious results.

Why a 5 Day Split Works So Well for Dads

You might be thinking, “Five days? Are you nuts? I have kids, a job, and a dog who thinks the carpet is grass.” Fair point. But hear me out. A 5 day workout split doesn’t mean 2-hour sessions. It means intelligent training—short, focused, and designed to work with your life, not against it.

Here’s why it works:

  • You target specific muscle groups each day, so you don’t overload one area.

  • Recovery is built in. While one muscle rests, another gets trained.

  • You avoid burnout because you’re not doing full-body chaos every session.

  • It creates structure. Dads love structure (until a toddler throws spaghetti on it).

  • You see progress faster—because you’re consistent, not random.

I tried the whole “I’ll work out when I have time” routine. Spoiler alert: I never had time. Now, I just follow the plan. Less thinking, more doing.

Let’s Break Down the 5 Day Split

Each day has a purpose. Each session is 45–60 minutes tops. No fluff. No 1000-rep challenges designed to make you cry. Just results-focused training with dad-level intensity.

Here’s the structure:

  1. Day 1 – Chest & Triceps

  2. Day 2 – Back & Biceps

  3. Day 3 – Legs (Don’t skip this)

  4. Day 4 – Shoulders & Core

  5. Day 5 – Full Body Conditioning / Cardio

Weekend? Rest. Or go chase your kid around a park. That counts too.

Day 1 – Chest & Triceps (Push Day)

Chest day. A classic. You’ll push, press, and maybe grunt a little. Your goal here is strength and definition—not seeing how many plates you can bounce off your sternum.

Workout Example:

  • Bench Press – 4 sets of 8 reps

  • Incline Dumbbell Press – 3 sets of 10

  • Chest Fly (Cable or Dumbbell) – 3 sets of 12

  • Tricep Dips (Assisted if needed) – 3 sets to failure

  • Tricep Rope Pushdowns – 3 sets of 12

  • Pushups – 2 burnout sets

And yes, you’ll be sore tomorrow. That’s good. Soreness is like applause from your muscles.

Day 2 – Back & Biceps (Pull Day)

Back and biceps go together like dad jokes and eye-rolls. You pull stuff. You flex. You feel awesome.

Workout Example:

  • Pull-Ups (Assisted or Regular) – 3 sets to failure

  • Bent-Over Rows (Barbell or Dumbbell) – 4 sets of 8

  • Lat Pulldown – 3 sets of 10

  • Seated Cable Rows – 3 sets of 12

  • Barbell Curls – 3 sets of 10

  • Hammer Curls – 3 sets of 12

Pro tip: don’t train biceps like you’re trying to inflate a balloon. Control the reps. Pretend someone’s watching you in slow motion. Maybe they are.

Day 3 – Legs (No Excuses)

Ah, leg day. The one people “accidentally” forget. But you’re not skipping it. You want serious results? Train the foundation. Strong legs = more power, more calories burned, and fewer dad jeans in your future.

Workout Example:

  • Squats – 4 sets of 8

  • Romanian Deadlifts – 3 sets of 10

  • Walking Lunges – 2 sets of 20 steps

  • Leg Press – 3 sets of 10

  • Leg Curls – 3 sets of 12

  • Calf Raises – 3 sets of 20

Your legs may wobble afterward. That’s normal. Walking up stairs will become a spiritual experience.

Day 4 – Shoulders & Core

This day is about shape, stability, and not looking like you skipped shoulder day forever. Oh, and your core? It’s more than just abs. It’s your brace, your armor, your dad strength center.

Workout Example:

  • Overhead Press – 4 sets of 8

  • Lateral Raises – 3 sets of 12

  • Face Pulls – 3 sets of 15

  • Plank – 3 sets, 1 minute each

  • Cable Woodchoppers – 3 sets of 12 per side

  • Hanging Leg Raises – 3 sets of 10

Want to carry three grocery bags in one hand while opening the car door with the other? Train your core.

Day 5 – Full Body Conditioning / Cardio

Time to sweat. Time to move. Time to feel like an action hero during a montage. This day is fast-paced, heart-pounding, and designed to burn fat and build endurance.

Choose your method:

  • Circuit training

  • HIIT (High-Intensity Interval Training)

  • Kettlebell workouts

  • Sled pushes (if you’re lucky enough to have one)

  • Boxing rounds

  • Bodyweight speed drills

Sample Circuit (Repeat 3x):

  • Jump Squats – 15 reps

  • Pushups – 20 reps

  • Mountain Climbers – 30 seconds

  • Kettlebell Swings – 20 reps

  • Burpees – 10 (Sorry, I had to)

Feel free to mix it up. The goal is intensity. Not perfection.

Bonus Tips for Dad Gains That Stick

Want to make this plan work long term? Cool. Follow these tips:

  • Meal prep on Sunday (because hangry workouts suck)

  • Track your progress with photos, not just weight

  • Sleep like your muscles depend on it (they do)

  • Drink water like your life depends on it (it does)

  • Lift with form, not ego—your lower back will thank you

  • Teach your kids what healthy looks like (they watch everything)

And if your kid jumps on your back during planks? Bonus resistance. That’s functional parenting.

Conclusion: Serious Plan, Serious Results

If you’re tired of random workouts, tired of not seeing changes, tired of wondering if what you’re doing is even working—stop guessing. This 5 day workout split gives you structure, purpose, and results you can feel in your shirts and see in the mirror.

It won’t always be easy. Life gets in the way. But consistency beats perfection every single time. Even on days when your toddler throws a tantrum and your energy is at zero, showing up for just 40 minutes can change everything.

You don’t need to train like an Olympian. You just need a plan. This is it.

And remember: skipping leg day isn’t a crime… but it should be.