Sklar V75 4 Week
Motivation is a Myth. Do the Work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Dumbbell Row | 4 | 15 reps | @5 |
| 1B | Single Single Double Incline Dumbbell Chest Press | 4 | 10 reps | @7 |
| 1C | Push Up To Barrel Rotation | 4 | 10 reps | @5 |
| 2 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 3A | Bent Over Row (Dumbbell) | 4 | 10 reps | @7 |
| 3B | Dumbbell Squeeze Press | 4 | 8 reps | @7 |
| 3C | Russian Twist Timed | 4 | 30 reps | @5 |
| 4 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 5A | Mid Cable Fly | 4 | 8 reps | @9 |
| 5B | Paused Push Up | 4 | 10 reps | — |
| 6 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 7A | Standing Cable Row | 4 | 10 reps | @7 |
| 7B | Plank Press Up To Push Up | 4 | 10 reps | — |
| 8 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 9A | Reverse Grip Cable Triceps Extension | 4 | 10 reps | @9 |
| 9B | Cable Crunch | 4 | 25 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Curl | 4 | 10 reps | @7 |
| 1B | Standing Calf Raise | 4 | 30 reps | @1 |
| 1C | Tibia Raise | 4 | 30 reps | @1 |
| 2 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| 3 | Leg Extension | 4 | 15 reps | @5 |
| 4 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 5A | Squat (Barbell) | 4 | 8 reps | @9 |
| 5B | Bent Knee Standing Calf Raise | 4 | 0 reps | — |
| 6 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 7A | Goblet Squat | 4 | 10 reps | @7 |
| 7B | Lateral Raise (Dumbbell) | 4 | 20 reps | @5 |
| 8 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 9A | Overhead Press (Dumbbell) | 4 | 20 reps | @7 |
| 9B | Front Raise Lateral Raise Combo | 4 | 20 reps | @7 |
| 9C | Rear Delt Fly (Dumbbell) | 4 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Straight Arm Cable Pulldown | 6 | 10 reps | @7 |
| 1B | Alternating Drop Step Band Rotation | 6 | 20 reps | @5 |
| 2 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| 3 | Lat Pulldown | 4 | 12 reps | @7 |
| 4 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 5A | Close Grip Bench Press (Smith Machine) | 3 | 8 reps | @9 |
| 5B | Forearm Plank And Reach | 3 | 10 reps | @1 |
| 6 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 7A | Chin-Up (Bodyweight) | 4 | 8 reps | @1 |
| 7B | Waiter Curl | 4 | 8 reps | @7 |
| 8 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 9A | Bicep Curl (EZ Bar) | 4 | 10 reps | @7 |
| 9B | Slam Ball Squat Slam | 4 | 30 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Banded Shoulder Abduction | 5 | 15 reps | @5 |
| 1B | Incline Squeeze Press | 5 | 5 reps | @9 |
| 1C | Push Up To Barrel Rotation | 5 | 10 reps | @1 |
| 2 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 3A | Incline Dumbbell Row | 5 | 10 reps | @7 |
| 3B | Incline Bench Press (Barbell) | 5 | 8 reps | @9 |
| 3C | Rear Delt Fly (Dumbbell) | 5 | 15 reps | @7 |
| 4 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 5A | Single Single Double Incline Dumbbell Chest Press | 4 | 8 reps | @7 |
| 5B | Russian Twist | 4 | 20 reps | @1 |
| 6 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 7A | Overhead Tricep Extension (Cable) | 4 | 15 reps | @5 |
| 7B | Triceps Rope Pressdown | 4 | 8 reps | @9 |
| 7C | Cable Crunch | 4 | 15 reps | @5 |
| 8 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 9A | Multi Direction Plank Series | 4 | 60 reps | @1 |
| 9B | Skull Crusher (Bodyweight) | 4 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 15 reps | @5 |
| 2 | 8 reps | @9 | ||
| 1 | 5 reps | @10 | ||
| 2 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 3A | Leg Extension | 4 | 20 reps | @5 |
| 3B | Lateral Lunge | 4 | 12 reps | @5 |
| 3C | Squat (Bodyweight) | 4 | 60 reps | @1 |
| 4 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 4 | 12 reps | @7 |
| 5B | Rear Delt Fly (Dumbbell) | 4 | 12 reps | @7 |
| 5C | Pullover (Dumbbell) | 4 | 12 reps | @7 |
| 6 | Rest 2 To 3 Minutes | 1 | 0 reps | — |
| Superset | ||||
| 7A | Parallel Pull Up W Knee Tuck | 4 | 10 reps | @1 |
| 7B | Shrug (Dumbbell) | 4 | 10 reps | @7 |
| 7C | Russian Twist | 4 | 60 reps | @1 |
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, Sklar V75 4 Week 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 90 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.
Sklar V75 4 Week is structured around 5 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.
Sklar V75 4 Week 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
