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Skinny Yoked

by Maxwell K.
1 athletes joined

Program Description

Hypertrophy program emphasising the yoke (traps, rear delts, neck) and biceps.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 02, 2024 10:38
  • Last Edited
    Jun 18, 2025 07:55

Summary

Unlock your strength potential with the 8-week "Skinny Yoked" program, designed for those ready to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of targeted exercises, including dumbbell preacher curls and Romanian deadlifts, to sculpt your arms and legs while boosting your core stability. This program balances intensity and recovery, ensuring you make steady progress without burnout. Get ready to redefine your physique and embrace the gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
2
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20 reps
-
2
Push Up
3
15 reps
-
3
Overhead Tricep Extension (Cable)
2
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Decline Crunch
2
AMRAP
-
6
Bayesian Curl
2
15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Reverse Nordic Curl
3
5 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Neck Curl
2
20 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bayesian Curl
2
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
3
Split Squat (Dumbbell)
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Reverse Nordic Curl
3 Sets
5 Reps
-
Day 3
1
Reverse Pec Deck
3 Sets
12 Reps
-
2
Neck Curl
2 Sets
20 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Bayesian Curl
2 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 1
1
Neck Extension
2 Sets
20 Reps
-
2
Push Up
3 Sets
15 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
4
Shrug (Dumbbell)
2 Sets
15 Reps
-
5
Decline Crunch
2 Sets
AMRAP
-
6
Bayesian Curl
2 Sets
15 Reps
-