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Yoked cut

by John R.

Program Description

6 day split focusing chest and trap development. Eating in a maintenance. Weight can move up. However i'm keeping the reps the same and lowering the weight each set to hit the volume during fatigue. Up the weight when all sets+reps are hit

Program Overview

  • Level
    Novice
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2026 03:21
  • Last Edited
    Mar 24, 2026 03:24
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.8%
Triceps
15.1%
Chest
11.7%
Upper Back
10.5%
Middle Delts
8.4%
Quadriceps
6.7%
Hamstrings
6.7%
Glutes
5.9%
Rear Delts
5%
Lats
3.8%
Biceps
3.6%
Abs
1.7%
Lower Back
1.7%
Abductors
0.8%
Adductors
0.8%
Forearms
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Shrug (Barbell)
5
10 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Shrug (Barbell)
5
10 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Shrug (Barbell)
5
10 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Shrug (Barbell)
5
10 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Face Pull
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Goblet Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Goblet Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Goblet Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Goblet Squat
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Hamstring Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
5
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Hack Squat
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
5
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Hack Squat
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
5
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Hack Squat
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
5
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Hack Squat
4
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 6
1
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-