The Skeleton Program: 2 Lifts, 20 Minutes, Every Day

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41

Coach-

Any recommendation on what a starting weight would be(% of 1RM) and how often weight would be increased on an everyday plan?Thanks for your advice.

42

Not really. That depends on your goal. Is it more strength-related, hypertrophy, endurance, fat-loss, etc.

ME Iā€™m more about strength development. At the moment Iā€™m dong only deadlift and bench press (I so seated rows in two of the easiest workouts) so my loads are always 80% or more (Iā€™m only doing it 4 times per week and it takes me 40 rather than 20 because I take fairly long breaks, but its the same mindset)

But for hypertrophy it would be different

43

Thanks- I focus more on strength as well.
Do you go up in weight by how you feel on that given day rather than via a set format?

44

I personally use a periodized approach. Basically, I run the 1976 Russian squat routine but for bench and deadlift.

A = Monday
B = Wenesday
C = Friday
Then on Saturday I do what I feel like doing (low-stress hypertrophy work)

Week 1
A: 6 x 2 @ 80%
B: 6 x 3 @ 80%
C: 6 x 2 @ 80%

Week 2
A: 6 x 4 @ 80%
B: 6 x 2 @ 80%
C: 6 x 5 @ 80%

Week 3
A: 6 x 2 @ 80%
B: 6 x 6 @ 80%
C: 6 x 2 @ 80%

Week 4
A: 6 x 5 @ 85%
B: 6 x 2 @ 80%
C: 4 x 4 @ 90%

Week 5
A: 6 x 2 @ 80%
B: 3 x 3 @ 95%
C: 6 x 2 @ 80%

Week 6
A: 2 x 2 @ 100%
B: 6 x 2 @ 80%
C: 1 x 1 @ 105%

3 Likes
45

looks greatā€“thank you again

46

Thanks for this coach! This is a great idea - when/if having close access to the proper equipment.

How would YOU construct a home-based skeleton approach with limited equipment (bands, bench, dumbbells)? Question is whether you recommend sticking to the same excercises every day (similar to the skeleton idea) or if there is any added benefits by variation? At the end of the day, I guess it doesnā€™t matter - but it would be interesting to hear your preferred excercise selection.

47

I have been in a massve training rut lately, and it seems like every time I start a program, I just get ground up after a couple weeks and fail.

Gave this workout a try this morning, same 2 lifts as described, and it felt great. Going to give this a try for awhile and see if I can slowly climb out of this funk and work my way up to something higher volume/intensity

2 Likes
48

Just finished this TBDL strength cycle.Added 30 pounds to my previous 1RM.If you are looking for an easy to follow program which produces big time,try it.Thanks again,Coach.

I personally use a periodized approach. Basically, I run the 1976 Russian squat routine but for bench and deadlift.

A = Monday
B = Wenesday
C = Friday
Then on Saturday I do what I feel like doing (low-stress hypertrophy work)

Week 1
A: 6 x 2 @ 80%
B: 6 x 3 @ 80%
C: 6 x 2 @ 80%

Week 2
A: 6 x 4 @ 80%
B: 6 x 2 @ 80%
C: 6 x 5 @ 80%

Week 3
A: 6 x 2 @ 80%
B: 6 x 6 @ 80%
C: 6 x 2 @ 80%

Week 4
A: 6 x 5 @ 85%
B: 6 x 2 @ 80%
C: 4 x 4 @ 90%

Week 5
A: 6 x 2 @ 80%
B: 3 x 3 @ 95%
C: 6 x 2 @ 80%

Week 6
A: 2 x 2 @ 100%
B: 6 x 2 @ 80%
C: 1 x 1 @ 105%

3 Likes
49

Is this with the same weight for all five sets?

50

I love this plan

51

After nearly ten years of never skipping a training day, two bouts with leukemia and two bone marrow transplants tanked my strength and stamina and killed my motivation and consistency for over two years. This program was exactly what I needed to ease back into training. I added a mobility warm-up (Iā€™m 52) and 10 min of loaded carries (to get some endurance back). Thanks, coach!

4 Likes
52

Looks like a great option to get back into organized lifting. My follow through is garbage right now due to not having a quality program. Is there a suggested duration for the pair of lifts? 4 weeks before moving on to another pair? Other suggestions. Thanks!

53

Not CT here, obviously

If you are getting back into lifting you can go far more than four weeks making progress with lifts. How long do you foresee yourself being such a minimalist approach? @bstammeyer

54

Thanks for the reply. I hope to use this as a jumping off point back into a more comprehensive program. Given my current schedule I foresee getting back into a program in 5-6 weeks after some summer travel. Used to do CrossFit but no longer into the constant beat down (at 45 years old) and want more strength based lifting with some quality finishers.

1 Like
55

Can I use this in addition to my current program? For example, can I perform the skeleton workout for my 5am workout, then my regular workout after work?

56

Hi,

Just to confirm were the rep & sets stated in your article for each main exercise ? Also thnaks for sharing your knowledge :+1:t2: