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I skip leg day

by Hunter S.

Program Description

Get big arms

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2025 02:48
  • Last Edited
    Sep 24, 2025 04:36

Summary

Get ready to redefine your upper body strength with "I Skip Leg Day," a focused 4-week program designed for serious lifters who want to maximize their gains in the chest, back, and arms. Train four days a week with a mix of barbell and machine exercises, including the Incline Bench Press and Skull Crushers, to build muscle and enhance your physique. Each session is crafted to challenge your limits and elevate your performance, ensuring you leave the gym feeling accomplished and empowered. Embrace the challenge and transform your upper body strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Front Delts
15.8%
Middle Delts
13.9%
Chest
11.3%
Upper Back
8.1%
Lats
7.7%
Biceps
6.6%
Glutes
4.6%
Lower Back
3.8%
Rear Delts
3.7%
Quadriceps
3.2%
Hamstrings
1.9%
Forearms
1.5%
Abs
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
4
Shoulder Press (Machine)
1
3
5 reps
10 reps
RPE 5
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
4
Shoulder Press (Machine)
1
3
5 reps
10 reps
RPE 5
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
4
Shoulder Press (Machine)
1
3
5 reps
10 reps
RPE 5
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
4
Shoulder Press (Machine)
1
3
5 reps
10 reps
RPE 5
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
8 reps
7 reps
RPE 1
RPE 5
RPE 7
2
Back Extension
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Lat Pulldown
1
3
5 reps
10 reps
RPE 5
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Cable Low Row
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
8 reps
7 reps
RPE 1
RPE 5
RPE 7
2
Back Extension
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Lat Pulldown
1
3
5 reps
10 reps
RPE 5
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Cable Low Row
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
8 reps
7 reps
RPE 1
RPE 5
RPE 7
2
Back Extension
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Lat Pulldown
1
3
5 reps
10 reps
RPE 5
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Cable Low Row
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
8 reps
7 reps
RPE 1
RPE 5
RPE 7
2
Back Extension
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Lat Pulldown
1
3
5 reps
10 reps
RPE 5
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Cable Low Row
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Shoulder Press (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Chest Press (Machine)
3
10 reps
RPE 7
6
Seated Dip (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Shoulder Press (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Chest Press (Machine)
3
10 reps
RPE 7
6
Seated Dip (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Shoulder Press (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Chest Press (Machine)
3
10 reps
RPE 7
6
Seated Dip (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Shoulder Press (Machine)
1
3
8 reps
10 reps
RPE 5
RPE 7
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Chest Press (Machine)
3
10 reps
RPE 7
6
Seated Dip (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Rear Delt Fly (Cable)
1
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Rear Delt Fly (Cable)
1
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Rear Delt Fly (Cable)
1
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
12 reps
8 reps
10 reps
RPE 3
RPE 5
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Rear Delt Fly (Cable)
1
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
8 Reps
10 Reps
@3
@5
@7
2
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
1 Set
3 Sets
8 Reps
10 Reps
@5
@7
4
Shoulder Press (Machine)
1 Set
3 Sets
5 Reps
10 Reps
@5
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7
Day 2
1
Hack Squat
1 Set
1 Set
3 Sets
12 Reps
8 Reps
7 Reps
@1
@5
@7
2
Back Extension
1 Set
3 Sets
8 Reps
10 Reps
@5
@7
3
Lat Pulldown
1 Set
3 Sets
5 Reps
10 Reps
@5
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Cable Low Row
1 Set
1 Set
3 Sets
12 Reps
8 Reps
10 Reps
@3
@5
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
8 Reps
10 Reps
@3
@5
@7
2
Shoulder Press (Machine)
1 Set
3 Sets
8 Reps
10 Reps
@5
@7
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Chest Press (Machine)
3 Sets
10 Reps
@7
6
Seated Dip (Machine)
3 Sets
10 Reps
@7
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
3 Sets
12 Reps
8 Reps
10 Reps
@3
@5
@7
2
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Rear Delt Fly (Cable)
1 Set
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@7