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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
    Jun 18, 2025 10:49

Summary

Unlock your strength potential with the Yoke program, an 8-week journey designed for dedicated lifters. Train four days a week with a focus on compound movements like the Bench Press and Box Squat, ensuring you build muscle and enhance functional strength. Each session is meticulously crafted to target major muscle groups, combining barbell, cable, and bodyweight exercises for a comprehensive approach. Get ready to elevate your performance and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
-
-
-