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

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.

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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

Chest & Back + Core

Day 2 — Legs + Delts + Neck+Ab

Day 3 -Shoulders + Arms + Corе

This is a full-body training day focused on strength and skill development using various progression

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