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!

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.

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

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Week 12

Week 13

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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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