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BoostcampPNG

Yoke

by Antonio M.

Program Description

Solidifying muscular foundation with varying loads

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2025 01:12
  • Last Edited
    Feb 23, 2025 04:07
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
-
-
3
Hamstring Curl
2
1
10-12 reps
12-15 reps
-
-
4
Decline Sit Up (Weighted)
2
1
10-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
2
8 reps
10 reps
-
-
3
Overhead Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
2
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 8
2
Reverse Lunge (Dumbbell)
2
1
6-8 reps
8-10 reps
RPE 8.5
RPE 9.5
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Romanian Deadlift (Trap Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hip Thrust (Machine)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Flexor Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Overhead Tricep Extension (Cable)
2
1
8-10 reps
10-12 reps
-
-
4
Inverted Row
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 4
1
Seated Military Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
4
Inverted Row
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
Day 1
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
3
Hamstring Curl
2 Sets
1 Set
10-12 Reps
12-15 Reps
-
-
4
Decline Sit Up (Weighted)
2 Sets
1 Set
10-12 Reps
12-15 Reps
-
-
Day 3
1
Split Squat (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
-
-
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
4
Hip Flexor Raise
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-