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
- LevelIntermediate
- GoalBodyweight Fitness, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedJul 29, 2025 01:06
- Last EditedJul 29, 2025 04:17
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
2
-
1B
Pullover (EZ Bar)
2
-
2A
Dip (Bodyweight)
2
-
2B
Australian Row (Neutral Grip)
2
-
3A
Deficit Push Up
2
-
3B
Single Leg Romanian Deadlift
2
-
4A
Y Raise
2
-
4B
Shrug (Barbell)
2
-
5A
Hollow Hold
2
-
5B
Knee Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
-
1B
Rear Delt Fly (Dumbbell)
1
-
2A
Glute Bridge (Barbell)
1
-
2B
Single Leg Calf Raise (Weighted)
1
-
3A
Goblet Squat
1
-
3B
Lying Side Lateral Raise
1
-
4A
Neck Curl
1
-
4B
Neck Flexion
1
-
4C
Neck Extension
1
-
5A
Abs Crunch (Weighted)
1
-
5B
Russian Twist (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
-
1B
Australian Chinups
2
-
2A
Tricep Dip (Bodyweight)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Bicep Curl (EZ Bar)
2
-
3B
Skull Crusher (Barbell)
2
-
4A
Lateral Raise (Dumbbell)
2
-
4B
Zottoman Curl
2
-
5A
Plank with Shoulder Taps
2
-
5B
Dead Bug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Pistol Squat
6
-
3
Front Lever
7
-
4
V-Up
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
15
-
2
Front Lever
15
-
3
Deficit Handstand Push Up
15
-
Week 1
1 / 16 Weeks
Day 1
1A
Decline Push Up2 Sets
-
1B
Pullover (EZ Bar)2 Sets
-
2A
Dip (Bodyweight)2 Sets
-
2B
Australian Row (Neutral Grip)2 Sets
-
3A
Deficit Push Up2 Sets
-
3B
Single Leg Romanian Deadlift2 Sets
-
4A
Y Raise2 Sets
-
4B
Shrug (Barbell)2 Sets
-
5A
Hollow Hold2 Sets
-
5B
Knee Raise (Captain's Chair)2 Sets
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)1 Set
-
1B
Rear Delt Fly (Dumbbell)1 Set
-
2A
Glute Bridge (Barbell)1 Set
-
2B
Single Leg Calf Raise (Weighted)1 Set
-
3A
Goblet Squat1 Set
-
3B
Lying Side Lateral Raise1 Set
-
4A
Neck Curl1 Set
-
4B
Neck Flexion1 Set
-
4C
Neck Extension1 Set
-
5A
Abs Crunch (Weighted)1 Set
-
5B
Russian Twist (Dumbbell)1 Set
-
Day 3
1A
Pike Push Up2 Sets
-
1B
Australian Chinups2 Sets
-
2A
Tricep Dip (Bodyweight)2 Sets
-
2B
Hammer Curl (Dumbbell)2 Sets
-
3A
Bicep Curl (EZ Bar)2 Sets
-
3B
Skull Crusher (Barbell)2 Sets
-
4A
Lateral Raise (Dumbbell)2 Sets
-
4B
Zottoman Curl2 Sets
-
5A
Plank with Shoulder Taps2 Sets
-
5B
Dead Bug2 Sets
-
Day 4
1
Push Up6 Sets
-
2
Pistol Squat6 Sets
-
3
Front Lever7 Sets
-
4
V-Up6 Sets
-