Program Description
Hypertrophy program emphasising the yoke (traps, rear delts, neck) and biceps.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMar 02, 2024 10:38
- Last EditedJun 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!
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 Curl2 Sets
10 Reps
-
5
Reverse Nordic Curl3 Sets
5 Reps
-
Day 3
1
Reverse Pec Deck3 Sets
12 Reps
-
2
Neck Curl2 Sets
20 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Bayesian Curl2 Sets
12 Reps
-
6
Standing Calf Raise3 Sets
15 Reps
-
Day 1
1
Neck Extension2 Sets
20 Reps
-
2
Push Up3 Sets
15 Reps
-
3
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
4
Shrug (Dumbbell)2 Sets
15 Reps
-
5
Decline Crunch2 Sets
AMRAP
-
6
Bayesian Curl2 Sets
15 Reps
-