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Skeleton Key

by Barebones

Program Description

This program is for the regular Joe who leads a busy life. I’m sure we would all love to be in the gym 7 days a week but that’s not realistic for most. Life is dynamic and can often times lead to fatigue, hectic schedules, and a lack of motivation. Enter the Skeleton Key. A program with the goal of rebuilding your strength and muscular base, motivating you to return to the gym, and creating the routine of physically exercising. 7 days is intimidating, 2 days is doable, so get it done. Once the 8 weeks in completed, you can either run it again or look to transition to a 3 day program such as 5/3/1 or Barebones 2-day. In addition if you are looking to build a baseline for cardio this program is excellent to run concurrently with Jumpstart.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2026 05:39
  • Last Edited
    Mar 05, 2026 08:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
10.2%
Quadriceps
9.6%
Glutes
9.6%
Hamstrings
9.6%
Upper Back
9.6%
Abs
8.6%
Middle Delts
7.5%
Lats
6.4%
Biceps
4.8%
Chest
4.3%
Rear Delts
3.2%
Lower Back
1.6%
Forearms
1.6%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Face Pull
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
4
5-8 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
5A
Bicep Curl (Dumbbell)
3
10-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
-
3
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
3
Barbell Row
3 Sets
5-8 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
4B
Face Pull
3 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
10-15 Reps
-