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High Intensity Workout (Yates Way)
by Suraj Dey
18 athletes joined
Program Description
Muscle Building... rinse and repeat after week four. Take working set to absolute failure always
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 20, 2023 02:32
Last Edited
May 25, 2024 02:33
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Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
3
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
4
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
7
Farmer's Walk (Weighted)
1 Set
AMRAP
@9.5
8
Abs Crunch (Weighted)
1 Set
AMRAP
@9.5
9
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8.5
3
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Dumbbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Back Extension
1 Set
AMRAP
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
3
Decline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
8
Preacher Curl (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
Day 4
1
Leg Extension
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
3
Hack Squat
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8.5
5
Stiff Leg Deadlift
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8
6
Standing Calf Raise
1 Set
AMRAP
@9.5
7
Seated Calf Raise
1 Set
AMRAP
@8.5
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
3
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
4
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
7
Farmer's Walk (Weighted)
1 Set
AMRAP
@9.5
8
Abs Crunch (Weighted)
1 Set
AMRAP
@9.5
9
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8.5
3
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Dumbbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Back Extension
1 Set
AMRAP
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
3
Decline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
8
Preacher Curl (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
Day 4
1
Leg Extension
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
3
Hack Squat
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8.5
5
Stiff Leg Deadlift
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8
6
Standing Calf Raise
1 Set
AMRAP
@9.5
7
Seated Calf Raise
1 Set
AMRAP
@8.5
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
3
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
4
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
7
Farmer's Walk (Weighted)
1 Set
AMRAP
@9.5
8
Abs Crunch (Weighted)
1 Set
AMRAP
@9.5
9
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8.5
3
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Dumbbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Back Extension
1 Set
AMRAP
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
3
Decline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
8
Preacher Curl (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
Day 4
1
Leg Extension
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
3
Hack Squat
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8.5
5
Stiff Leg Deadlift
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8
6
Standing Calf Raise
1 Set
AMRAP
@9.5
7
Seated Calf Raise
1 Set
AMRAP
@8.5
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
3
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
4
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
7
Farmer's Walk (Weighted)
1 Set
AMRAP
@9.5
8
Abs Crunch (Weighted)
1 Set
AMRAP
@9.5
9
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8.5
3
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Dumbbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Back Extension
1 Set
AMRAP
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
3
Decline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
8
Preacher Curl (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
Day 4
1
Leg Extension
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
3
Hack Squat
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8.5
5
Stiff Leg Deadlift
2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8
6
Standing Calf Raise
1 Set
AMRAP
@9.5
7
Seated Calf Raise
1 Set
AMRAP
@8.5