Yoked to the max

by Dan J.
5.0
(1 rating)

Program Description

Intermediate/Advanced 4 day a week to become more yoked.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 05:23
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unlock your strength potential with "Yoked to the Max," a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted supersets that challenge your chest, back, legs, and arms, maximizing muscle growth and endurance. Each workout is strategically crafted to push your limits, ensuring you build a powerful physique while honing your technique. Get ready to transform your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Upper Back
12.4%
Hamstrings
11.4%
Biceps
10.5%
Middle Delts
9.2%
Glutes
8.5%
Triceps
6.9%
Quadriceps
6.9%
Chest
6.6%
Lats
6.2%
Lower Back
5.9%
Rear Delts
0.9%
Abs
0.7%
Forearms
0.7%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Converging Chest Press
3
8-12 reps
-
1B
Single Arm High Row
3
10-15 reps
-
2A
Upright Row (Barbell)
4
10-15 reps
-
2B
GHD Sit Up
4
8-12 reps
-
3A
Underhand Cable Fly
3
10-15 reps
-
3B
Monastery Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
-
1B
Belt Squat
3
10-15 reps
-
2A
Seated Hamstring Curl
4
10-15 reps
-
2B
Thick EZ Bar Preacher Curls
4
8-12 reps
-
3A
Single Arm Iso Row
3
10-15 reps
-
3B
Nordic Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2
Incline Cable Fly Press
4
10-15 reps
-
3A
Skull Crusher
3
8-12 reps
-
3B
Hyperextension Side Bend
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension (Weighted)
4
8-12 reps
-
1B
Lateral Raise (Cable)
4
10-15 reps
-
2
Power Shrug
3
8-12 reps
-
3A
Leg Press (45 Degrees)
3
8-15 reps
-
3B
Bayesian Curl
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Converging Chest Press
3 Sets
8-12 Reps
-
1B
Single Arm High Row
3 Sets
10-15 Reps
-
2A
Upright Row (Barbell)
4 Sets
10-15 Reps
-
2B
GHD Sit Up
4 Sets
8-12 Reps
-
3A
Underhand Cable Fly
3 Sets
10-15 Reps
-
3B
Monastery Tricep Extension
3 Sets
10-15 Reps
-
Day 2
1A
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
1B
Belt Squat
3 Sets
10-15 Reps
-
2A
Seated Hamstring Curl
4 Sets
10-15 Reps
-
2B
Thick EZ Bar Preacher Curls
4 Sets
8-12 Reps
-
3A
Single Arm Iso Row
3 Sets
10-15 Reps
-
3B
Nordic Curl
3 Sets
8-12 Reps
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Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
-
1B
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
2
Incline Cable Fly Press
4 Sets
10-15 Reps
-
3A
Skull Crusher
3 Sets
8-12 Reps
-
3B
Hyperextension Side Bend
3 Sets
8-12 Reps
-
Day 4
1A
Back Extension (Weighted)
4 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
2
Power Shrug
3 Sets
8-12 Reps
-
3A
Leg Press (45 Degrees)
3 Sets
8-15 Reps
-
3B
Bayesian Curl
3 Sets
10-15 Reps
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WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Dan J.Age 37, Man
9 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The best program I’ve ever done. Consistent strength and muscle gains. I enjoy every workout. It’s perfect