Yoked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 3 | 3–6 reps | — |
| 2 | Snatch Deadlift | 3 | 4–8 reps | — |
| 3 | Bench Press (Paused) | 1 | 1–3 reps | @6 |
| Superset | ||||
| 4A | Dip (Bodyweight) | 2 | 6–10 reps | — |
| 4B | Pull-Up (Assisted) | 3 | 6–10 reps | — |
| 5 | Incline Bench Press (Smith Machine) | 3 | 4–8 reps | — |
| Superset | ||||
| 6A | French Press | 3 | 8–12 reps | — |
| 6B | Preacher Curl (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 7A | One Arm Lateral Raise (Cable) | 3 | 10–15 reps | — |
| 7B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Barbell) | 1 | 6–10 reps |
| 3 | 10–20 reps | ||
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Seal Row | 1 | 3–6 reps |
| 3 | 6–10 reps | ||
| 3B | Neck Curl | 4 | 10–20 reps |
| 3C | Neck Extension | 4 | 10–20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Platz Squat | 3 | 3–6 reps | @8.5 |
| 2 | Snatch Deadlift | 3 | 6–10 reps | — |
| Superset | ||||
| 3A | Bench Press (Barbell) | 1 | 3 reps | @7.5 |
| 2 | 4 reps | @7.5 | ||
| 3B | Shrug (Dumbbell) | 4 | 8–12 reps | — |
| Superset | ||||
| 4A | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps | — |
| 4B | Chin-Up (Bodyweight) | 3 | 4–8 reps | — |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 8–12 reps | — |
| 5B | Spider Curl | 3 | 8–12 reps | — |
| 5C | One Arm Lateral Raise (Cable) | 4 | 8–12 reps | — |
| 5D | Seal Row | 3 | 6–10 reps | — |
| 5E | Neck Curl | 3 | 10–20 reps | — |
| Superset | ||||
| 6A | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | — |
| 6B | Rear Delt Fly (Machine) | 4 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 6–10 reps | — |
| 2 | Bench Press (Close Grip) | 2 | 2–4 reps | @8 |
| 3 | Shrug (Dumbbell) | 4 | 8–12 reps | — |
| Superset | ||||
| 4A | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps | — |
| 4B | Bicep Curl (EZ Bar) | 3 | 6–10 reps | — |
| 4C | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 5B | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | — |
Common questions
Yes, Yoked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Yoked is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Yoked is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
