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Leg Skipper

by Andrew P.

Program Description

Maintain your overgrown tree trunks while you try to get everything else to catch up. Asynchronous routine. Lift when you're recovered, not when the calendar says. Weekly sprint sessions to introduce some ✨️ hybrid athleticism ✨️ and improve cardio without running for miles. Consider doing grip work on rest days. Muscle group prioritization: 1. Arms 2. Shoulders 3. Chest 4. Back 5. Legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 06, 2025 06:04
  • Last Edited
    Jul 14, 2025 03:00

Summary

Get ready to transform your upper body strength with the **Leg Skipper** program! Over the next 6 weeks, you'll train 4 days a week, focusing on compound movements and targeted isolation exercises to build muscle and enhance your overall fitness. This program emphasizes upper body workouts, incorporating essential lifts like the close grip bench press and bent-over rows, while also integrating grip and sprint training to boost your endurance. Perfect for those looking to maximize their upper body gains without the leg day fatigue!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Seated Anterior Delt Press (AD)
2
7-10 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Sprint
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Standing Calf Raise
4
10-20 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)
2 Sets
6-8 Reps
-
2
Pec Fly (Dumbbell)
2 Sets
7-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
4
Seated Anterior Delt Press (AD)
2 Sets
7-10 Reps
-
5
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Dead Hang
5 Sets
-
2
Wrist Curls
2 Sets
10-20 Reps
-
3
Eugene Curls
2 Sets
10-20 Reps
-
4
Pronation Curls
2 Sets
10-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Sprint
5 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3
Military Press (Barbell)
2 Sets
7-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Dip (Bodyweight)
2 Sets
8-20 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
7
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
Day 4
1
Dead Hang
5 Sets
-
2
Wrist Curls
2 Sets
10-20 Reps
-
3
Eugene Curls
2 Sets
10-20 Reps
-
4
Standing Calf Raise
4 Sets
10-20 Reps
-
5
Single-Leg Leg Curl
2 Sets
8-12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
10-20 Reps
-