Free in the appIntermediate4 days / week8 weeks

Working Parent 4-Day Routine

8-week beginner-intermediate program for the working parent — 4 sessions per week of 45-60 minutes, achievable on weeknights and a weekend morning. Balanced strength + light conditioning.

Equipment
Barbell, Dumbbells, Machines
Style
Volume

Start Working Parent 4-Day Routine for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Eight-week program designed for the working parent who has 45-60 minute training windows, four times per week — typically Mon, Tue, Thu after kids are in bed, and Sat morning before family activities. Balanced upper/lower split with light conditioning built in.

Mon: Upper. Tue: Lower. Thu: Upper. Sat: Lower + light cardio. Designed to be sustainable for years, not weeks.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Upper

    Bench Press4 × 8 @ 72%
    Lat Pulldown4 × 10
    Dumbbell Shoulder Press3 × 10
    Tricep Pushdown3 × 12

  2. Day 2 Lower

    Squat4 × 8 @ 72%
    Romanian Deadlift3 × 10
    Walking Lunges3 × 10
    Plank3 × 45 s
  3. Day 3 Rest

  4. Day 4 Upper

    Cable Row4 × 10
    Bench Press3 × 8 @ 72%
    Dumbbell Shoulder Press3 × 10
    Barbell Curl3 × 12
  5. Day 5 Rest

  6. Day 6 Lower + Cardio

    Squat4 × 8 @ 72%
    Hip Thrust4 × 10
    BikeErg20 min
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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