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Yard League

Outdoor Workout for Mass, for Beginners, 3 Days a Week

Every yard has its own league: the people who come out to the pull-up bar and dip bars in the evenings. “Yard League” is built around those two pieces of equipment: pull-ups, dips and the whole body three times a week. Head to the nearest workout park and get started.

  • GoalMass Gain
  • LevelBeginner
  • WhereOutdoors
  • Workouts24
  • One workout~46 min
  • ForEveryone
Start it in the appThe app calculates the weight of every set from your 1RM

Who it’s for

  • You’re starting out at an outdoor workout park
  • There’s a pull-up bar and dip bars near you
  • You want to build muscle

How it works

  1. 013 workouts a week, 5 exercises each, 3 sets per exercise, about 45 minutes per workout
  2. 02Dips in every workout and pull-ups on the bar in two; in the third, rows on a low bar take their place
  3. 03Base, 4 weeks: rest between sets shortens week by week from 120 to 102 seconds
  4. 04Build, 4 weeks: the same exercises with more reps, and the load moves in a wave with a step back in week 3
Method

Reps grow with your own ratings

The app picks your reps from your results: after each set you note how it went, and if it was easy, the next set of the same workout is longer. Rest between sets changes week by week, and Build has more reps.

Weekly volume

Counts sets where the muscle is the main target of the exercise

  • Chest9 sets3 workouts
  • Back9 sets3 workouts
  • Shoulders6 sets2 workouts
  • Quads6 sets2 workouts
  • Arms6 sets2 workouts
  • Abs6 sets2 workouts
  • Hamstrings & glutes3 sets1 workout

What the research shows

3

  • Push-ups and a light bench press produced similar gains in muscle and strength

    Kikuchi et al., 2017

  • At comparable muscle load, push-ups build strength as well as the bench press

    Calatayud et al., 2015

  • Light and heavy weights produce the same muscle growth; heavy weights build more strength

    Schoenfeld et al., 2017
The studies compared push-ups with the bench press and light weights with heavy ones; pull-ups and dips were not tested.

Workout A

5 exercises · ~46 min

The whole first workout. Tap an exercise to open its technique with photos and video.

  1. 01PullupsLats3 × 6bodyweight
  2. 02Narrow Stance Squat3 × 12bodyweight
  3. 03Dips — Triceps VersionTriceps3 × 6bodyweight
  4. 04PushupsChest3 × 12bodyweight
  5. 05Hanging Leg RaiseAbs3 × 12bodyweight

All workouts in the program

24 sessions over ~7.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 8 times each. The other workouts and the weight for every set are in the app.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (A)Workout 23 (B)Workout 24 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: average

Workout number

AtletIQ app

Program weights — from your 1RM

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Yard League”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play