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Community Programs›Blood & Skill - Superset Hybrid (4xPPL/FullBody)
Blood & Skill - Superset Hybrid (4xPPL/FullBody)
IntermediateFree

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

Blood & Skill: A 4-day HIT hybrid using EZ bar, dumbbells, and parallettes. 3 days weighted to failure, 1 calisthenics day: I use progressions from Thenics app

Ventsislav Rachev
Ventsislav Rachev· Jul 2025
2athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
4 days
Level
Intermediate
Goal
Bodyweight Fitness, Athletics, Women's
Equipment
Garage Gym
Session length
50 min
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.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on bodyweight fitness and athletics and women's
Athletes who can train 4 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Abs
13.9%
Front Delts
13.6%
Triceps
12.4%
Quadriceps
9.7%
Middle Delts
9.6%
Glutes
7.2%
Lats
7.2%
Rear Delts
6.4%
Hamstrings
5.4%
Chest
3.9%
Upper Back
2.9%
Biceps
2.1%
Neck
1.6%
Forearms
1.6%
Stretching
1.1%
Lower Back
0.8%
Calves
0.5%
Adductors
0.3%
Week 1 Workouts
#ExerciseSetsReps
Superset
1ADecline Push Up20 reps
1BPullover (EZ Bar)20 reps
Superset
2ADip (Bodyweight)20 reps
2BAustralian Row (Neutral Grip)20 reps
Superset
3ADeficit Push Up20 reps
3BSingle Leg Romanian Deadlift20 reps
Superset
4AY Raise20 reps
4BShrug (Barbell)20 reps
Superset
5AHollow Hold20 min
5BKnee Raise (Captain's Chair)20 reps
#ExerciseSetsReps
Superset
1ABulgarian Split Squat (Dumbbell)10 reps
1BRear Delt Fly (Dumbbell)10 reps
Superset
2AGlute Bridge (Barbell)10 reps
2BSingle Leg Calf Raise (Weighted)10 reps
Superset
3AGoblet Squat10 reps
3BLying Side Lateral Raise10 reps
Superset
4ANeck Curl10 reps
4BNeck Flexion10 reps
4CNeck Extension10 reps
Superset
5AAbs Crunch (Weighted)10 reps
5BRussian Twist (Dumbbell)10 reps
#ExerciseSetsReps
Superset
1APike Push Up20 reps
1BAustralian Chinups20 reps
Superset
2ATricep Dip (Bodyweight)20 reps
2BHammer Curl (Dumbbell)20 reps
Superset
3ABicep Curl (EZ Bar)20 reps
3BSkull Crusher (Barbell)20 reps
Superset
4ALateral Raise (Dumbbell)20 reps
4BZottoman Curl20 reps
Superset
5APlank with Shoulder Taps20 reps
5BDead Bug20 reps
#ExerciseSetsReps
1Push Up60 reps
2Pistol Squat60 reps
3Front Lever70 reps
4V-Up60 reps

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Blood & Skill - Superset Hybrid (4xPPL/FullBody) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 50 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.

Blood & Skill - Superset Hybrid (4xPPL/FullBody) is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

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

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