yates (marcus)
muscle gaining
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | 75% |
| 1 | 8 reps | 90% | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 20 reps | 80% |
| 1 | 8 reps | 90% | ||
| 3 | One Arm Lateral Raise (Cable) | 1 | 15 reps | 90% |
| 4 | Tricep Pushdown (Cable) | 1 | 20 reps | 75% |
| 5 | Bench Press (Close Grip) | 1 | 8 reps | 75% |
| 6 | Single Arm Pushdown | 1 | 15 reps | 90% |
| 7 | Shrug (Dumbbell) | 1 | 15 reps | 90% |
| 8 | Neck Curl | 1 | 25 reps | 75% |
| 9 | Abs Crunch (Bodyweight) | 1 | 20 reps | 75% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Extension (Weighted) | 1 | 20 reps | 50% |
| 2 | Lat Pulldown | 1 | 10 reps | 80% |
| 1 | 10 reps | 90% | ||
| 3 | T-Bar Row | 1 | 10 reps | 50% |
| 1 | 8 reps | 90% | ||
| 4 | Bent Over Row (Dumbbell) | 1 | 10 reps | 80% |
| 5 | Seated Row (Cable) | 1 | 20 reps | 85% |
| 6 | Rear Delt Row | 1 | 10 reps | 80% |
| 1 | 10 reps | 90% | ||
| 7 | Rear Delt Fly (Dumbbell) | 1 | 15 reps | 80% |
| 8 | Deadlift (Barbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 20 reps | 50% |
| 1 | 8 reps | 85% | ||
| 2 | Bench Press (Dumbbell) | 1 | 10 reps | 85% |
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | 80% |
| 4 | Chest Press (Machine) | 1 | 10 reps | 90% |
| 5 | Chest Fly (Dumbbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 60% | ||
| 6 | Chest Fly (Machine) | 1 | 10 reps | 90% |
| 7 | Bicep Curl (Barbell) | 1 | 10 reps | 80% |
| 8 | Bicep Curl (Cable) | 1 | 20 reps | 90% |
| 9 | Reverse Bicep Curl (EZ Bar) | 1 | 20 reps | 90% |
| 10 | Neck Extension | 1 | 25 reps | 75% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Extension (Weighted) | 1 | 25 reps | 75% |
| 2 | Seated Calf Raise | 1 | 25 reps | 85% |
| 3 | Standing Calf Raise | 1 | 25 reps | 85% |
| 4 | Squat (Barbell) | 1 | 20 reps | 50% |
| 1 | 10 reps | 85% | ||
| 5 | Pendulum Squat | 1 | 20 reps | 75% |
| 1 | 10 reps | 90% | ||
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 20 reps | 80% |
| 7 | Leg Extension | 1 | 20 reps | 90% |
| 8 | Lying Leg Curl | 1 | 20 reps | 90% |
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, yates (marcus) 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 60 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 (marcus) 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.
yates (marcus) 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.
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