Locked In & Absolutely Yoked

This program is for intermediate to advanced lifters. It uses a combination of compound and isolation exercises with barbell, dumbbell, and cable work in a variety of rep ranges. It uses research backed knowledge to give you the most amount of gains possible, however it will require a substantial amount of time & effort, and your rest & recovery protocols will need to be dialed in.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Lat Pulldown (Narrow Grip)

Dumbbell Row

Pullover (Dumbbell)

Upright Row (Cable)

Incline Curl (Dumbbell)

Concentration Curl

Lat Pulldown

Underhand Bent Over Row (EZ Bar)

Underhand Lat Pulldown

Seated Row (Cable)

Straight Arm Pulldown

Face Pull

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Leg Press

Hack Squat

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Hanging Leg Raise

Cable Crunch

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Calf Raise (Machine)

Dragon Flag

Abs Crunch (Machine)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Close Grip Push-up

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Cable Crossover

Seated Shoulder Press (Dumbbell)

Incline Front Raise (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Dip (Bodyweight)

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