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yates 2x frequency

by Samyak Jha

Program Description

blood guts n gains, gotta train hard, gotta grow hard, simple hard work through basic accessible and old school movements

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 09:10
  • Last Edited
    Dec 08, 2025 09:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Lats
11.1%
Front Delts
10.6%
Chest
9.9%
Triceps
9.9%
Biceps
8.7%
Quadriceps
7.4%
Hamstrings
7.4%
Middle Delts
6.2%
Rear Delts
5.2%
Glutes
5%
Forearms
2.5%
Abductors
1.2%
Lower Back
1.2%
Abs
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Close Grip)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Standing Pullover (Cable)
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Cable)
1
-
8
Chest Supported Lateral Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Incline Fly Press (Dumbbell)
1
-
3
Push Up
1
-
4
Incline Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Cable)
1
-
6
Bicep Curl (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
4
Romanian Deadlift (Barbell)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Row (Dumbbell)
1 Set
-
2
Barbell Row
1 Set
-
3
Lat Pulldown (Close Grip)
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
Standing Pullover (Cable)
1 Set
-
6
Rear Delt Fly (Dumbbell)
1 Set
-
7
Lateral Raise (Cable)
1 Set
-
8
Chest Supported Lateral Raise
1 Set
-
Day 3
1
Leg Extension
1 Set
-
2
Lying Leg Curl
1 Set
-
3
Leg Press
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
-
2
Incline Fly Press (Dumbbell)
1 Set
-
3
Push Up
1 Set
-
4
Incline Curl (Dumbbell)
1 Set
-
5
Overhead Tricep Extension (Cable)
1 Set
-
6
Bicep Curl (Cable)
1 Set
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
-