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SKRPOWER

by Stephanie Skrobot

Program Description

**Ste** is a dynamic 4-week workout program designed to sculpt and strengthen your physique, perfect for novice lifters. With a commitment of just 50 minutes per session, you'll engage in a variety of exercises targeting all major muscle groups, utilizing dumbbells, barbells, and machines. This program emphasizes muscle growth and definition, incorporating classic movements like the bench press, deadlifts, and squats, ensuring you build a solid foundation in strength training. Get ready to transform your body and boost your confidence with each workout!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 06, 2025 09:10
  • Last Edited
    Aug 06, 2025 09:42
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Barbell)
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Pullover (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Barbell)
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Pullover (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Barbell)
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Pullover (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Barbell)
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Pullover (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 8
6
Leg Press (45 Degrees)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
4
Wide Grip Lat Pulldown
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Tricep Dip (Bodyweight)
3
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
4
Wide Grip Lat Pulldown
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Tricep Dip (Bodyweight)
3
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
4
Wide Grip Lat Pulldown
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Tricep Dip (Bodyweight)
3
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
4
Wide Grip Lat Pulldown
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Tricep Dip (Bodyweight)
3
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 8
3
Lateral Leg Raise
3
12 reps
RPE 8
4
Plank
3
12 mins
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 8
3
Lateral Leg Raise
3
12 reps
RPE 8
4
Plank
3
12 mins
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 8
3
Lateral Leg Raise
3
12 reps
RPE 8
4
Plank
3
12 mins
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8
2
Standing Calf Raise
3
12 reps
RPE 8
3
Lateral Leg Raise
3
12 reps
RPE 8
4
Plank
3
12 mins
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Ab Wheel
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Goblet Squat
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
12 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Goblet Squat
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
12 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Goblet Squat
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
12 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Goblet Squat
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
12 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
12 reps
RPE 8
5
Push Up (Knees)
3
12 reps
RPE 8
6
Walk
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
12 reps
RPE 8
5
Push Up (Knees)
3
12 reps
RPE 8
6
Walk
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
12 reps
RPE 8
5
Push Up (Knees)
3
12 reps
RPE 8
6
Walk
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
12 reps
RPE 8
5
Push Up (Knees)
3
12 reps
RPE 8
6
Walk
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
15 reps
RPE 8
2
Walk
1
30 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
15 reps
RPE 8
2
Walk
1
30 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
15 reps
RPE 8
2
Walk
1
30 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
4
15 reps
RPE 8
2
Walk
1
30 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
4
Bench Press (Barbell)
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
6
Pullover (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Leg Extension
3 Sets
12 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Deadlift (Barbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
Day 3
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
4
Wide Grip Lat Pulldown
4 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Dip (Bodyweight)
3 Sets
12 Reps
@8
7
Arnold Press
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Standing Calf Raise
3 Sets
12 Reps
@8
3
Lateral Leg Raise
3 Sets
12 Reps
@8
4
Plank
3 Sets
12 mins
@8
5
Sit Up
3 Sets
12 Reps
@8
6
Ab Wheel
3 Sets
12 Reps
@8
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Kettlebell Swing
3 Sets
12 Reps
@8
4
Goblet Squat
3 Sets
12 Reps
@8
5
Glute Kickback (Cable)
3 Sets
12 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8
4
Cable Crossover
3 Sets
12 Reps
@8
5
Push Up (Knees)
3 Sets
12 Reps
@8
6
Walk
1 Set
15 mins
@8
Day 7
1
World's Greatest Stretch
4 Sets
15 Reps
@8
2
Walk
1 Set
30 mins
@8