Blood & Skill - Superset Hybrid (4xPPL/FullBody)

by Ventsislav Rachev

Program Description

Blood & Skill is a hybrid strength and skill program designed to maximize muscular growth, neurological efficiency, and bodyweight mastery using minimal equipment. Inspired by the intensity-driven training philosophy of Dorian Yates and Mike Mentzer, it emphasizes high-effort, low-volume sessions built around 2 sets to technical failure per exercise. This approach ensures optimal stimulus with maximal recovery, making it ideal for natural lifters. The program is split into four weekly sessions: Push (Day 1) Pull (Day 2) Legs (Day 3) Full Body Skill & Calisthenics Day (Day 4) Days 1–3 combine weighted compound lifts using an EZ bar, adjustable dumbbells, and parallettes, merging progressive overload with controlled tempo and form. Each session targets fundamental movement patterns and includes accessory work as needed. Day 4 is flexible and skill-focused, aimed at developing bodyweight strength through front lever, planche, pistol squat, or handstand progressions—based on your level and goals. This program is built for those who want to train hard, smart, and with purpose, developing a powerful, capable, and athletic physique without needing a gym.

Program Overview

Level
Intermediate
Goal
Bodyweight Fitness, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
16 weeks
Time Per Workout
50 minutes
Created
Jul 29, 2025 01:06
Last Edited
Aug 03, 2025 03:25

Summary

Unleash your potential with the **Blood & Skill - Superset Hybrid** program, designed for serious lifters ready to transform their physique over 16 weeks. This 4-day-a-week routine combines intense supersets targeting all major muscle groups, ensuring optimal strength and skill development. With a focus on both upper and lower body workouts, including core strengthening, you'll build muscle and enhance endurance in a balanced way. Perfect for those with a garage gym setup, this program will elevate your training and push your limits!

Muscle Engagement

Front

Back

MuscleSet

Abs

15%

Triceps

12.9%

Front Delts

12.8%

Quadriceps

9.6%

Middle Delts

9.4%

Lats

7.9%

Glutes

7.1%

Rear Delts

5.6%

Hamstrings

5.4%

Chest

3.9%

Upper Back

2.7%

Biceps

2.3%

Neck

1.7%

Lower Back

1.3%

Stretching

1.2%

Forearms

0.7%

Calves

0.6%

Adductors

0.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 1

Decline Push Up

Pullover (EZ Bar)

Dip (Bodyweight)

Australian Row (Neutral Grip)

Deficit Push Up

Single Leg Romanian Deadlift

Y Raise

Shrug (Barbell)

Hollow Hold

Knee Raise (Captain's Chair)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Glute Bridge (Barbell)

Single Leg Calf Raise (Weighted)

Goblet Squat

Lying Side Lateral Raise

Neck Curl

Neck Flexion

Neck Extension

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 3

Pike Push Up

Australian Chinups

Tricep Dip (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Zottoman Curl

Plank with Shoulder Taps

Dead Bug

Day 4

Push Up

Pistol Squat

Front Lever

V-Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 4

Pistol Squat

Front Lever

Deficit Handstand Push Up

Day 1

Decline Push Up

2 Sets

Pullover (EZ Bar)

2 Sets

Dip (Bodyweight)

2 Sets

Australian Row (Neutral Grip)

2 Sets

Deficit Push Up

2 Sets

Single Leg Romanian Deadlift

2 Sets

Y Raise

2 Sets

Shrug (Barbell)

2 Sets

Hollow Hold

2 Sets

Knee Raise (Captain's Chair)

2 Sets

Day 2

Bulgarian Split Squat (Dumbbell)

1 Set

Rear Delt Fly (Dumbbell)

1 Set

Glute Bridge (Barbell)

1 Set

Single Leg Calf Raise (Weighted)

1 Set

Goblet Squat

1 Set

Lying Side Lateral Raise

1 Set

Neck Curl

1 Set

Neck Flexion

1 Set

Neck Extension

1 Set

Abs Crunch (Weighted)

1 Set

Russian Twist (Dumbbell)

1 Set

Day 3

Pike Push Up

2 Sets

Australian Chinups

2 Sets

Tricep Dip (Bodyweight)

2 Sets

Hammer Curl (Dumbbell)

2 Sets

Bicep Curl (EZ Bar)

2 Sets

Skull Crusher (Barbell)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Zottoman Curl

2 Sets

Plank with Shoulder Taps

2 Sets

Dead Bug

2 Sets

Day 4

Push Up

6 Sets

Pistol Squat

6 Sets

Front Lever

7 Sets

V-Up

6 Sets