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yanda opp

by Nived K.

Program Description

to defeat yanda

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 12:08
  • Last Edited
    Jul 10, 2025 01:17

Summary

Unleash your strength with the **Yanda Opp** program, a comprehensive 8-week journey designed for dedicated lifters. With four training days each week, you'll tackle a balanced mix of upper and lower body workouts, incorporating exercises like weighted dips, Bulgarian split squats, and T-bar rows to build muscle and enhance overall performance. Each session is meticulously crafted to push your limits, ensuring you maximize your gains while honing your technique. Equip yourself with the tools for success and watch your strength soar!
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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
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 Row
2 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 Shrug
2 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 Deadlift
2 Sets
4-6 Reps
@9
2
Bulgarian Split Squat (Barbell)
2 Sets
4-6 Reps
@9
3
Leg Curl
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 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 Row
2 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 Press
2 Sets
4-6 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9