Skill cycle

by Apolo C.

Program Description

**Skill Cycle** is an 8-week program designed to elevate your strength and technique through a structured regimen of compound lifts. With 56 training days, this program focuses on essential movements such as squats, deadlifts, and presses, ensuring comprehensive muscle engagement. Each session emphasizes progressive overload, helping you build power and refine your form. Whether you're a beginner or an experienced lifter, this program will challenge you to reach your fitness goals with confidence. Get ready to transform your training and unlock new levels of strength!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Oct 10, 2025 12:17
Last Edited
Oct 10, 2025 12:35

Muscle Engagement

Front

Back

MuscleSet

Lats

14.9%

Upper Back

12.7%

Triceps

12.7%

Quadriceps

9.8%

Chest

8.5%

Front Delts

8.2%

Glutes

7.3%

Biceps

6.3%

Middle Delts

6.3%

Hamstrings

Abs

3.5%

Adductors

1.9%

Lower Back

1.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

4 reps

70%

Dip (Bodyweight)

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 2

Tempo Bench Press

5 reps

70%

80%

Seated Row (Cable)

Deadlift (Paused)

5 reps

70%

80%

Lat Pulldown

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 3

Front Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Push Press (Barbell)

5 reps

70%

Dip (Bodyweight)

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 4

Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Deficit Deadlift (Barbell)

5 reps

70%

Lat Pulldown

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 5

Tempo Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Dip (Bodyweight)

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 6

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

70%

80%

90%

Seated Row (Cable)

Sumo Deadlift (Barbell)

5 reps

70%

80%

Lat Pulldown

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 7

Zercher Squat (Barbell)

5 reps

70%

80%

Pull-Up (Bodyweight)

Overhead Press (Barbell)

5 reps

70%

80%

Dip (Bodyweight)

Day 1

Squat (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

70%

80%

90%

Pull-Up (Bodyweight)

5 Sets

Overhead Press (Barbell)

5 Sets

4 Reps

70%

Dip (Bodyweight)

5 Sets

Day 2

Tempo Bench Press

1 Set

4 Sets

5 Reps

70%

80%

Seated Row (Cable)

5 Sets

Deadlift (Paused)

1 Set

4 Sets

5 Reps

70%

80%

Lat Pulldown

5 Sets

Day 3

Front Squat (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Pull-Up (Bodyweight)

5 Sets

Push Press (Barbell)

5 Sets

5 Reps

70%

Dip (Bodyweight)

5 Sets

Day 4

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

70%

80%

90%

Seated Row (Cable)

5 Sets

Deficit Deadlift (Barbell)

5 Sets

5 Reps

70%

Lat Pulldown

5 Sets

Day 5

Tempo Squat (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Pull-Up (Bodyweight)

5 Sets

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

70%

80%

90%

Dip (Bodyweight)

5 Sets

Day 6

Incline Bench Press (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

70%

80%

90%

Seated Row (Cable)

5 Sets

Sumo Deadlift (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Lat Pulldown

5 Sets

Day 7

Zercher Squat (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Pull-Up (Bodyweight)

5 Sets

Overhead Press (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Dip (Bodyweight)

5 Sets