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Skin & Bones

by Ella_Parker_454335

Program Description

Full body focused programme - run alongside running prep with a focus on retaining strength and muscle gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 23, 2025 04:44
  • Last Edited
    Jun 18, 2025 10:54

Summary

Transform your physique with the Skin & Bones program, a focused 6-week journey designed for those ready to build strength and definition. Committing just two days a week, you'll engage in a variety of machine and dumbbell exercises targeting major muscle groups, including legs, back, chest, and arms. Each session incorporates high-intensity sets that push your limits, ensuring effective muscle growth and toning. Ideal for gym-goers looking to maximize their results in minimal time, this program will help you sculpt and strengthen your body with confidence.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
11.2%
Quadriceps
10.7%
Hamstrings
10.7%
Biceps
10.7%
Middle Delts
9.6%
Glutes
9.1%
Upper Back
6.4%
Lats
6.4%
Rear Delts
3.7%
Forearms
3.7%
Chest
3.2%
Lower Back
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 7
6
Tricep Dip (Bodyweight)
2
22 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Machine)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Press
4 Sets
8 Reps
@9
2
Hamstring Curl
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
4
Chest Press (Machine)
3 Sets
8 Reps
@9
5
Lat Pulldown
3 Sets
12 Reps
@7
6
Tricep Dip (Bodyweight)
2 Sets
12 Reps
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8 Reps
@9
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
Lateral Raise (Machine)
3 Sets
10 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7