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yanda opp

by Nived K.
4.0
(1 rating)

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 12:00
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unleash your strength with the "yanda opp" program, a comprehensive 8-week training plan designed for serious lifters. With four focused sessions each week, you'll target both upper and lower body through a variety of compound and isolation exercises, ensuring balanced muscle development. Each workout is crafted to push your limits with high-intensity sets, utilizing a full gym's worth of equipment. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
11.1%
Hamstrings
10.2%
Triceps
9.2%
Glutes
8.3%
Lats
7.9%
Biceps
7.9%
Abs
6.5%
Front Delts
6.2%
Chest
6%
Middle Delts
5.8%
Calves
4.6%
Lower Back
2.8%
Forearms
0.9%
Rear Delts
0.7%
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
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