Program Description
to defeat yanda
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2025 10:40
- Last EditedJul 10, 2025 01:16

Summary
Unlock your strength potential with the "yanda opp" program, a comprehensive 8-week journey designed for serious lifters. Committing just 4 days a week, you'll tackle a balanced mix of upper and lower body workouts, featuring exercises like weighted dips and Bulgarian split squats that target all major muscle groups. Each session is crafted to push your limits, utilizing a variety of equipment in a full gym setting. Get ready to build muscle, enhance endurance, and transform your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)2 Sets
2-4 Reps
@9
2
T-Bar Row2 Sets
6-8 Reps
@9
3
Incline Bench Press (Smith Machine)2 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)2 Sets
6-8 Reps
@9
6
Kelso Shrug2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
6-8 Reps
@9
8
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@9
Day 2
1
Stiff Leg Deadlift2 Sets
4-6 Reps
@9
2
Bulgarian Split Squat (Barbell)2 Sets
4-6 Reps
@9
3
Leg Curl2 Sets
6-8 Reps
@9
4
Leg Extension2 Sets
6-8 Reps
@9
5
Standing Calf Raise2 Sets
6-10 Reps
@9
6
Abs Crunch (Weighted)2 Sets
6-10 Reps
@9
Day 3
1
Pull-Up (Weighted)2 Sets
2-4 Reps
@9
2
Shoulder Press (Machine)2 Sets
4-6 Reps
@9
3
T-Bar Row2 Sets
6-8 Reps
@9
4
Pec Deck (Machine)2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)1 Set
6-8 Reps
@9
6
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
6-8 Reps
@9
Day 4
1
Bulgarian Split Squat (Barbell)2 Sets
4-6 Reps
@9
2
Leg Press2 Sets
4-6 Reps
@9
3
Stiff Leg Deadlift2 Sets
6-8 Reps
@9
4
Leg Extension2 Sets
6-8 Reps
@9
5
Standing Calf Raise2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)2 Sets
6-10 Reps
@9