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BoostcampPNG

High Intensity Workout (Yates Way)

by Suraj Dey
21 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
    Sep 01, 2024 11:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
13.2%
Triceps
10%
Biceps
9.7%
Front Delts
9.4%
Lats
8.8%
Quadriceps
8.3%
Hamstrings
8.2%
Upper Back
7.4%
Middle Delts
6.3%
Glutes
6.3%
Lower Back
3.8%
Abs
3.8%
Forearms
2%
Calves
1.6%
Rear Delts
0.8%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
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