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Yoked - The Winter Arc

by George W.
3 athletes joined

Program Description

Acceptable for all levels, main focus is strength but with a sprinkle of movement

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 05:35
  • Last Edited
    Oct 26, 2024 06:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Single Arm Tricep Extension (Cable)
3 Sets
-
7
Abdominal Roll Out
3 Sets
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Pendlay Row
3 Sets
6 Reps
-
4
Kettlebell Gorilla Row
3 Sets
20 Reps
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5
Lat Pulldown
4 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-
7
Hammer Curl (Cable)
3 Sets
-
8
Cable Forearm Curl
3 Sets
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Day 3
1
Calf Raise (Leg Press)
3 Sets
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Lunge (Barbell)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Leg Extension
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Seated Calf Raise
3 Sets
-
Day 4
1
Hanging Leg Raise
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Shrug (Barbell)
2 Sets
2 Sets
8 Reps
12 Reps
-
-
7
Side Crunch (Cable)
3 Sets
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