Yates Style HIT modified
One Set to Absolute Failure
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 3 | Arnold Inclined Bench Shoulder Raise | 1 | 12 reps |
| 1 | 8 reps | ||
| 4 | Shrug (Barbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 5 | Dip (Weighted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 6 | Lying Tricep Extension (Barbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 7 | Overhead Tricep Extension (Dumbbell) | 1 | 6 reps |
| 8 | Decline Crunch (Weighted) | 1 | 10 reps |
| 1 | 6 reps | ||
| 9 | Reverse Abs Crunch (Bodyweight) | 1 | 10 reps |
| 10 | Russian Twist (Dumbbell) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 10 reps |
| 1 | 6 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 4 | Seated Row (Cable) | 1 | 6 reps |
| 5 | Rear Delt Fly (Machine) | 1 | 8 reps |
| 6 | Rear Delt Fly (Dumbbell) | 1 | 8 reps |
| 7 | Back Extension (Weighted) | 1 | 8 reps |
| 8 | Romanian Deadlift (Dumbbell) | 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Chest Press (Machine) | 1 | 10 reps |
| 1 | 6 reps | ||
| 3 | Incline Chest Fly (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 4 | Standing Cross Body Dumbbell Fly | 1 | 10 reps |
| 5 | Incline Curl (Dumbbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 10 reps |
| 1 | 6 reps | ||
| 7 | Spider Curl | 1 | 10 reps |
| 1 | 6 reps | ||
| 8 | Decline Crunch (Weighted) | 1 | 10 reps |
| 1 | 6 reps | ||
| 9 | Reverse Abs Crunch (Bodyweight) | 1 | 10 reps |
| 10 | Russian Twist (Dumbbell) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Leg Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Hack Squat | 1 | 12 reps |
| 1 | 8 reps | ||
| 4 | Leg Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 5 | Stiff Leg Deadlift | 1 | 10 reps |
| 6 | Single-Leg Leg Curl | 1 | 10 reps |
| 7 | Calf Raise (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Seated Calf Raise | 1 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Yates Style HIT modified is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 50 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.
Yates Style HIT modified 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Yates Style HIT modified 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
