A member setting up a heavy barbell deadlift

You have the equipment. Nobody gave you a plan.

Every Monday, a new week of training designed by a coach and built for where you actually train.

Be first to know when Yoke launches. Seven days free, then $29.99 a month or $179 a year.

The cycle that keeps you stuck.

  1. Guessing

    "I'll figure it out when I get there."

  2. Plateau

    "I've been lifting the same weight for months."

  3. Wrong gym

    "This app wants a machine we don't have."

  4. Back to guessing

    "I'll just do what I did last time."

Yoke gives you a coach-built plan.

Made for your equipment, new every Monday, and never a repeat of the week before.

Only the equipment you have.

A full gym, a home gym, or the room downstairs in your building. Pick the closest setup. You'll fine-tune your exact equipment when you sign up.

A big gym floor with rowers, treadmills and a long line of racks
Full gymRacks, machines, cables, dumbbells. All of it.
A chain gym floor with weight machines, a cable station and a dumbbell rack
Small gymRacks, dumbbells, cables and the main machines.
A building fitness room with a treadmill, a rower, a cable tower and a dumbbell rack
Apartment gymApartment or hotel. Dumbbells, cables, a bench, a few machines.
A garage gym with a power rack, a bench and dumbbells, the door open
Home gymGarage or spare room. Dumbbells, a bench, bands.
Read a week for this setup

A real week built for a full gym with barbells, machines and cables.

Advanced, 5 days a week, about 75 minutes.

  1. Day 1Back and biceps75 min
      • Barbell bent over row, heavy12 / 10 / 8 / 6

    2. Superset, 3 rounds

      • Wide grip 1 1/2 rep pull-up10 / 12 / 10
      • Plate-loaded belt squat bent over row, straight bar, go heavy10 / 8 / 6
      • Dumbbell bent over single-arm delt row12 / 10 / 8 each side

    4. Superset, 3 rounds

      • Plate-loaded single-arm high row10 / 8 / 6 each side
      • Cable seated close grip row12 / 10 / 8

    5. Superset, 2 rounds

      • Barbell bent over delt row10 / 12 / 10
      • Dumbbell standing hammer curl12 / 10
      • Dumbbell standing concentration curl, 1 DB10 / 12

    6. Superset, 2 rounds

      • Cable rope curl2 × 12
      • Reverse grip pull-up2 × 8
  2. Day 2Leg day75 min
      • Plate-loaded hack squat, heavy12 / 10 / 8

    2. Superset, 3 rounds

      • Plate-loaded sumo leg press12 / 10 / 8
      • Machine single-leg quad extension12 / 10 / 8 each side
      • Dumbbell walking lunge10 / 12 / 10 each side

    4. Superset, 3 rounds

      • Barbell RDL, go heavy10 / 12 / 10
      • Machine lying hamstring curl12 / 10 / 8

    5. Superset, 3 rounds

      • Plate-loaded B-stance glute drive10 / 12 / 10 each side
      • Machine hip abduction15 / 12 / 10

    6. Superset, 3 rounds

      • Machine standing calf raise15 / 20 / 25
      • Plate-loaded seated calf raise15 / 20 / 25
      • Machine single-leg calf raise, using leg press12 / 15 / 20 each side

    7. Superset, 2 rounds

      • Machine hip adduction2 × 15
      • Dumbbell frog pump2 × 20
  3. Day 3Chest and triceps75 min
      • Barbell chest press, heavy12 / 10 / 8 / 6

    2. Superset, 3 rounds

      • Barbell incline chest press, go heavy10 / 12 / 10
      • Dumbbell incline chest fly12 / 10 / 8
      • Cable incline chest fly12 / 10 / 8

    4. Superset, 3 rounds

      • Machine chest fly12 / 10 / 8
      • Dumbbell lying skull crusher12 / 10 / 8

    5. Superset, 3 rounds

      • EZ bar lying skull crusher, go heavy10 / 8 / 6
      • Cable overhead straight bar tricep extension12 / 10 / 8

    6. Superset, 2 rounds

      • Bench dip, use weight15 / 20
      • Dumbbell overhead tricep extension12 / 15

    7. Superset, 2 rounds

      • Cable standing neutral grip chest fly2 × 15
      • Push-up2 × 15
  4. Day 4Legs and core75 min

    1. Superset, 3 rounds

      • Plate-loaded close stance hack squat, heavy12 / 10 / 8
      • Barbell stiff leg deadlift, heavy10 / 8 / 6

    2. Superset, 3 rounds

      • Dumbbell B-stance hip thrust12 / 10 / 8 each side
      • Machine seated hamstring curl12 / 10 / 8

    3. Superset, 3 rounds

      • Dumbbell bulgarian split squat, use weight, go heavy8 / 10 / 12 each side
      • Plate-loaded glute drive10 / 12 / 15
      • Machine single-leg leg press10 / 12 / 15 each side

    5. Superset, 3 rounds

      • Plate-loaded kneeling single-leg hamstring curl10 / 12 / 10 each side
      • Machine hip abduction12 / 15 / 12
      • Dumbbell glute bridge12 / 15 / 12

    7. Superset, 2 rounds

      • Captain chair leg raise2 × 15
      • Ab roll out2 × 12

    8. Superset, 2 rounds

      • Cable standing torso rotation12 / 15
      • Mountain climber20 / 25
  5. Day 5Shoulders75 min
      • Barbell standing shoulder press, heavy12 / 10 / 8 / 6

    2. Superset, 3 rounds

      • Dumbbell seated shoulder press, go heavy10 / 12 / 10
      • Dumbbell standing lateral raise12 / 15 / 12
      • Cable scoop raise12 / 10 / 12

    3. Superset, 3 rounds

      • Machine rear delt neutral-grip fly12 / 15 / 20
      • Dumbbell bent over rear delt fly12 / 15 / 20
      • Cable standing face pull15 / 20 / 25

    5. Superset, 3 rounds

      • Barbell upright row12 / 10 / 8
      • Dumbbell standing alternating front raise12 / 10 / 8 each side
      • Plate bus driver15 / 12 / 10

    7. Superset, 2 rounds

      • Cable shoulder fly2 × 15
      • Dumbbell standing shoulder fly2 × 15
  6. BonusFull body75 min

    1. Superset, 3 rounds

      • Barbell single-arm landmine row, heavy10 / 8 / 6 each side
      • Plate-loaded sumo leg press, go heavy12 / 10 / 8

    2. Superset, 3 rounds

      • Dumbbell incline neutral chest press12 / 10 / 8
      • Barbell hip thrust, heavy12 / 10 / 8

    3. Superset, 3 rounds

      • Plate-loaded single-arm neutral grip row10 / 12 / 10 each side
      • Dumbbell RDL, go heavy10 / 12 / 10
      • Cable seated neutral grip row12 / 10 / 12

    5. Superset, 3 rounds

      • Plate-loaded B-stance glute drive10 / 12 / 15 each side
      • Dumbbell bulgarian split squat, use weight, go heavy8 / 10 / 12 each side
      • Dumbbell bent over alternating delt row10 / 12 / 15 each side

    6. Superset, 2 rounds

      • Cable bent over chest fly12 / 10
      • Dumbbell bent over back fly12 / 10

    7. Superset, 2 rounds

      • Dumbbell standing alternating hammer curl2 × 12 each side
      • Cable rope curl2 × 12
A member raising two dumbbells out to the side
Her training partner pressing two dumbbells overhead

You

Your partner

Harder to skip when someone's waiting.

Add a partner by email and you'll both get the same week starting the following Monday. Same days, same workouts, so you can meet at the gym and train together.

Never the same week twice.

Every week is written against the one before it. The muscle pairings shift, the set design changes, and the weight keeps moving forward.

DayThis week, over last week
MonChest and shouldersChestShouldersLast week: Chest and biceps
TueBack and bicepsBackArmsLast week: Glutes and quads
WedGlutes and hamstringsGlutesHamstringsLast week: Back and triceps
ThuChest and tricepsChestArmsLast week: Hamstrings and calves
FriQuads and calvesQuadsCalvesLast week: Shoulders and glutes

Same muscles, different pairings. This is one week against the last.

Written for where you are.

  • A lifter standing over a loaded barbell before a deadlift

    Experienced lifter

    You know how to train. You want someone else to plan it and keep the weight going up.

  • A man running on a treadmill in a gym with tall windows

    Former athlete

    You've followed a program before and you know it works. Yoke puts a coach back in your pocket, so you're training with a purpose again.

  • A father in a garage gym squatting with his daughter on his shoulders

    Busy parent

    You get three days, maybe four. Your week is written for the days you can actually make.

  • A coach kneeling beside a member as she lifts two dumbbells

    Just starting

    New to the gym? Your first weeks keep it simple and teach you the lifts worth learning first.

Five pillars behind every week.

Liz, the coach behind the five pillars
The coach

Liz built these over 20+ years of coaching. They shape every week Yoke writes, and how they show up changes from week to week. The goal is building strength that holds up for years.

A member in a deep lateral lunge holding a dumbbell

Train in every direction

Push, pull, hinge, squat, rotate, and move laterally. Most programs live in one or two planes of motion, which builds strength that doesn't carry over to real life.

A lifter on a seated cable row, pulling the handle to his ribs

Rotate the resistance

The same movement comes back on a barbell one week, dumbbells or a cable the next. Each tool loads the muscle a little differently, so you get stronger from more angles.

A member landing a jump on a plyo box

Vary the set design

Not every set is built to feel the same. Some are heavy and low, some are high rep, and some use slow lowering or half reps to keep the muscle under tension longer.

A member curling a heavy dumbbell with his arm braced on a bench

Shift the muscle pairings

Most programs pair the same muscles every week. Yoke doesn't: chest with biceps one week, chest with back the next, so the work never lands the same way twice.

A lifter loading a plate onto a barbell in a rack

Build on the week before

Adding weight is one way to get stronger. So is more reps or sets, a fuller range of motion, longer tension, less rest, or a harder version of the same movement. Every week moves last week forward.

Your first week is free.

$29.99
Monthly
Per month, after the free week.
$179
Annual
Per year, about $14.92 a month.

A personal trainer averages about $55 a session. Yoke gives you a coach-built program, rewritten for you every week, for less than the cost of one session a month.

Be first to know when Yoke launches.

Trainer figure: Thumbtack, 2025 personal trainer cost, average $55 an hour. Your subscription renews automatically for the same period at the then-current price unless you cancel at least 24 hours before the end of the current period. You manage or cancel your subscription in your device's account settings (App Store or Google Play) after purchase.

Asked before anyone signs up.

Who makes my workouts?

Liz, a coach with 20+ years of writing programs by hand, built the method every week follows: which muscles pair together, how the sets are designed, and how each week builds on the last. She also built the exercise library, and nothing outside it can show up in your week.

If the workouts keep changing, how do I get stronger?

Getting stronger isn't only about adding weight. It's also more reps, more sets, a fuller range of motion, more time under tension, less rest, or a harder version of the same movement. Yoke tracks what you did and pushes those forward, so you're progressing even when the workout looks different.

How do I know which sets to push?

Every set tells you what it's for. When the reps drop, the note says go heavy, so you're never guessing which sets you're meant to attack.

What if I miss a day?

Nothing breaks. Your week waits for you, and a new one arrives Monday either way.

Does Yoke use my Apple Health or Google Fit data?

Only if you connect it, and only to show it back to you. Your health data doesn't change your workouts.

How do I cancel?

In your phone's subscription settings, any time. If you cancel during the free week, you won't be charged.