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!

yanda opp

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dip (Weighted)

T-Bar Row

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Kelso Shrug

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Upper

Stiff Leg Deadlift

Bulgarian Split Squat (Barbell)

Leg Curl

Leg Extension

Standing Calf Raise

Abs Crunch (Weighted)

Lower

Pull-Up (Weighted)

Shoulder Press (Machine)

Pec Deck (Machine)

Leg Press

Abs Crunch (Machine)

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