Yoked to the max
Gorilla yoked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Converging Chest Press | 3 | 8–12 reps |
| 1B | Single Arm High Row | 3 | 10–15 reps |
| Superset | |||
| 2A | Upright Row (Barbell) | 4 | 10–15 reps |
| 2B | GHD Sit Up | 4 | 8–12 reps |
| Superset | |||
| 3A | Underhand Cable Fly | 3 | 10–15 reps |
| 3B | Monastery Tricep Extension | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Assisted) | 3 | 8–12 reps |
| 1B | Belt Squat | 3 | 10–15 reps |
| Superset | |||
| 2A | Seated Hamstring Curl | 4 | 10–15 reps |
| 2B | Thick EZ Bar Preacher Curls | 4 | 8–12 reps |
| Superset | |||
| 3A | Single Arm Iso Row | 3 | 10–15 reps |
| 3B | Nordic Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 6–10 reps |
| 1B | Preacher Curl (Dumbbell) | 3 | 10–15 reps |
| 2 | Incline Cable Fly Press | 4 | 10–15 reps |
| Superset | |||
| 3A | Skull Crusher | 3 | 8–12 reps |
| 3B | Hyperextension Side Bend | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Back Extension (Weighted) | 4 | 8–12 reps |
| 1B | Lateral Raise (Cable) | 4 | 10–15 reps |
| 2 | Power Shrug | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Press (45 Degrees) | 3 | 8–15 reps |
| 3B | Bayesian Curl | 3 | 10–15 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, Yoked to the max 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 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.
Yoked to the max 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.
Yoked to the max 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
