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YOKED Hypertrophy Program

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Program Description

Aesthetically purposed workout, to develop hypertrophy in easily-visible areas for optimal yoked physique (chest/traps/neck/shoulder focused)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2025 10:02
  • Last Edited
    Mar 09, 2025 10:17
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Seated Front Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
10
Chest Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
8
Dip (Assisted)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
-
2
Shrug (Trap Bar)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Neck Curl
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Incline Bench Press (Barbell)
3
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Bicep Curl (Machine)
3
12 reps
-
11
Tricep Extension (Machine)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
8
Bicep Curl (Barbell)
3 Sets
12 Reps
-
9
Bicep Curl (Machine)
3 Sets
12 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Pull-Up (Assisted)
3 Sets
12 Reps
-
5
Upright Row (Barbell)
3 Sets
12 Reps
-
6
Bent Over Row (Barbell)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
12 Reps
-
8
Dip (Assisted)
3 Sets
12 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
10
Shrug (Barbell)
3 Sets
12 Reps
-
11
Hip Thrust (Barbell)
3 Sets
12 Reps
-
Day 1
1
Dip (Assisted)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Seated Front Raise
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Skull Crusher (Barbell)
3 Sets
12 Reps
-
8
Tricep Extension (Machine)
3 Sets
12 Reps
-
9
Shrug (Barbell)
3 Sets
12 Reps
-
10
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
12 Reps
-
2
Shrug (Trap Bar)
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
6
Neck Curl
3 Sets
12 Reps
-
7
Neck Flexion
3 Sets
12 Reps
-
8
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
10
Bicep Curl (Machine)
3 Sets
12 Reps
-
11
Tricep Extension (Machine)
3 Sets
12 Reps
-