logo
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 11, 2024 07:15
down_app
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
Day 1
1
Neck Extension
2 Sets
20 Reps
2
Push Up
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
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
Day 5
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 6
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
2 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
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 4
1
Neck Extension
2 Sets
20 Reps
2
Push Up
2 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
Day 5
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 6
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 7
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
Day 8
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 9
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