Goku’s Yardrat saga

by ZorgMonkeKing

Program Description

Short 4 week long training in which I experiment more. Born from “Test”. The idea is seeing if this workout makes me stronger and I look better. Asking the question: does this works? How can I improve on the program? The Yardrat reference is because Goku spent a little bit of time on the planet, and learned a lot from it. Took what he learned, brought it back home and trainer better thanks to it. I’ll try and do a similar thing here

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 07, 2025 05:21
  • Last Edited
    Jun 18, 2025 08:14

Summary

Embark on a transformative 4-week journey with Goku’s Yardrat Saga, designed for dedicated lifters ready to push their limits. This 5-day-a-week program combines targeted workouts for chest, triceps, legs, and abs, utilizing a variety of equipment to maximize strength and muscle gains. Each session is carefully crafted to enhance your performance and sculpt your physique, ensuring you stay engaged and motivated throughout. Get ready to unleash your inner warrior and achieve impressive results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Chest Fly (Machine)
4 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
5
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Leg Extension
4 Sets
10 Reps
-
3
Leg Curl
4 Sets
10 Reps
-
4
Calf Raise (Machine)
4 Sets
10 Reps
-
5
Decline Crunch
4 Sets
20 Reps
-
Day 4
1
Barbell Row
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
5
Hammer Curl
4 Sets
8 Reps
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
Day 5
1
Bench Press (Paused)
4 Sets
5 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
3
Face Pull
4 Sets
10 Reps
-
4
Upright Row (Barbell)
4 Sets
8 Reps
-