Yates 5 days a week
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 0 reps |
| 2 | Bent Over Row (Barbell) | 1 | 0 reps |
| 3 | Bent Over Row (Dumbbell) | 1 | 0 reps |
| 4 | Shoulder Press (Machine) | 1 | 0 reps |
| 5 | Lateral Raise (Cable) | 1 | 0 reps |
| 6 | Wide Grip Pull-Up | 1 | 0 reps |
| 7 | Tricep Extension (Cable) | 1 | 0 reps |
| 8 | Preacher Curl (EZ Bar) | 1 | 0 reps |
| 9 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| 10 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 0 reps |
| 2 | Leg Extension | 1 | 0 reps |
| 3 | Leg Curl | 1 | 0 reps |
| 4 | Hip Abductor (Machine) | 1 | 0 reps |
| 5 | Leg Press | 1 | 0 reps |
| 6 | Calf Raise (Machine) | 1 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 8 | Preacher Curl (EZ Bar) | 1 | 0 reps |
| 9 | V-Handle Tricep Pushdown (Cable) | 1 | 0 reps |
| 10 | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 11 | Reverse Curl (Barbell) | 1 | 0 reps |
| 12 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| 13 | Wrist Curls | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 0 reps |
| 2 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 3 | Incline Bench Press (Smith Machine) | 1 | 0 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 0 reps |
| 5 | Chest Fly (Machine) | 1 | 0 reps |
| 6 | Shoulder Press (Machine) | 1 | 0 reps |
| 7 | Lateral Raise (Cable) | 1 | 0 reps |
| 8 | Front Raise | 1 | 0 reps |
| 9 | Tricep Extension (Cable) | 1 | 0 reps |
| 10 | Decline Crunch | 1 | 0 reps |
| 11 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 0 reps |
| 2 | Leg Extension | 1 | 0 reps |
| 3 | Leg Curl | 1 | 0 reps |
| 4 | Calf Raise (Machine) | 1 | 0 reps |
| 5 | Leg Press | 1 | 0 reps |
| 6 | Leg Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 1 | 0 reps |
| 2 | Lat Pulldown (Close Grip) | 1 | 0 reps |
| 3 | Rear Delt Fly (Machine) | 1 | 0 reps |
| 4 | Barbell Row | 1 | 0 reps |
| 5 | Shrug (Dumbbell) | 1 | 0 reps |
| 6 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 0 reps |
| 7 | Lateral Raise (Cable) | 1 | 0 reps |
| 8 | Front Raise | 1 | 0 reps |
| 9 | Preacher Curl (EZ Bar) | 1 | 0 reps |
| 10 | Bicep Curl (Dumbbell) | 1 | 0 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 5 days a week 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 70 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 5 days a week is structured around 5 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 5 days a week 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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