SKRPOWER
Transform your physique in just 4 weeks with Ste: sculpt, strengthen, and unleash your potential right from your garage gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Bench Press (Barbell) | 3 | 12 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Pullover (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 12 reps | @8 |
| 2 | Goblet Squat | 3 | 12 reps | @8 |
| 3 | Hip Thrust (Barbell) | 3 | 12 reps | @8 |
| 4 | Deadlift (Barbell) | 3 | 12 reps | @8 |
| 5 | Squat (Barbell) | 3 | 12 reps | @8 |
| 6 | Leg Press (45 Degrees) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Face Pull | 3 | 12 reps | @8 |
| 3 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @8 |
| 4 | Wide Grip Lat Pulldown | 4 | 12 reps | @8 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Tricep Dip (Bodyweight) | 3 | 12 reps | @8 |
| 7 | Arnold Press | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 12 reps | @8 |
| 2 | Standing Calf Raise | 3 | 12 reps | @8 |
| 3 | Lateral Leg Raise | 3 | 12 reps | @8 |
| 4 | Plank | 3 | 12 min | @8 |
| 5 | Sit Up | 3 | 12 reps | @8 |
| 6 | Ab Wheel | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 20 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Kettlebell Swing | 3 | 12 reps | @8 |
| 4 | Goblet Squat | 3 | 12 reps | @8 |
| 5 | Glute Kickback (Cable) | 3 | 12 reps | @8 |
| 6 | Hip Thrust (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 12 reps | @8 |
| 3 | Pullover (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Cable Crossover | 3 | 12 reps | @8 |
| 5 | Push Up (Knees) | 3 | 12 reps | @8 |
| 6 | Walk | 1 | 15 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 4 | 15 reps | @8 |
| 2 | Walk | 1 | 30 min | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SKRPOWER is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SKRPOWER is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SKRPOWER is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
