YOKED Hypertrophy Program
Hypertrophy & aesthetics based workout, focusing on developing a yoked appearance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 12 reps |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Lat Pulldown | 3 | 12 reps |
| 5 | Face Pull | 3 | 12 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 7 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 8 | Bicep Curl (Barbell) | 3 | 12 reps |
| 9 | Bicep Curl (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 12 reps |
| 2 | Lateral Raise (Cable) | 3 | 12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Pull-Up (Assisted) | 3 | 12 reps |
| 5 | Upright Row (Barbell) | 3 | 12 reps |
| 6 | Bent Over Row (Barbell) | 3 | 12 reps |
| 7 | Reverse Pec Deck | 3 | 12 reps |
| 8 | Dip (Assisted) | 3 | 12 reps |
| 9 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 10 | Shrug (Barbell) | 3 | 12 reps |
| 11 | Hip Thrust (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Assisted) | 3 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 5 | Seated Front Raise | 3 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Skull Crusher (Barbell) | 3 | 12 reps |
| 8 | Tricep Extension (Machine) | 3 | 12 reps |
| 9 | Shrug (Barbell) | 3 | 12 reps |
| 10 | Chest Fly (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 12 reps |
| 2 | Shrug (Trap Bar) | 3 | 12 reps |
| 3 | Hip Thrust (Barbell) | 3 | 12 reps |
| 4 | Leg Press | 3 | 12 reps |
| 5 | Hip Adductor (Machine) | 3 | 12 reps |
| 6 | Neck Curl | 3 | 12 reps |
| 7 | Neck Flexion | 3 | 12 reps |
| 8 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 9 | Lateral Raise (Cable) | 3 | 12 reps |
| 10 | Bicep Curl (Machine) | 3 | 12 reps |
| 11 | Tricep Extension (Machine) | 3 | 12 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, YOKED Hypertrophy Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
YOKED Hypertrophy Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
YOKED Hypertrophy Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
