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Yoked

by Éamonn O.

Program Description

Focus on the upper back and posterior chain, as well as shoulders, upper chest, and arms. V-taper and yoke prioritised, focus in maximising upper body mass. Very high volume and intensity dedicated to upper back development, caloric surplus recommended.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Feb 03, 2024 10:19
  • Last Edited
    May 07, 2024 10:41
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3-6 reps
2
Snatch Deadlift
3
4-8 reps
3
Bench Press (Paused)
1
1-3 reps
RPE 6
4A
Dip (Bodyweight)
2
6-10 reps
4B
Pull-Up (Assisted)
3
6-10 reps
5
Incline Bench Press (Smith Machine)
3
4-8 reps
6A
French Press
3
8-12 reps
6B
Preacher Curl (Dumbbell)
3
8-12 reps
7A
One Arm Lateral Raise (Cable)
3
10-15 reps
7B
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
3
6-10 reps
10-20 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
3A
Seal Row
1
3
3-6 reps
6-10 reps
3B
Neck Curl
4
10-20 reps
3C
Neck Extension
4
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
3-6 reps
RPE 8.5
2
Snatch Deadlift
3
6-10 reps
3A
Bench Press (Barbell)
1
2
3 reps
4 reps
RPE 7.5
RPE 7.5
3B
Shrug (Dumbbell)
4
8-12 reps
4A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
4B
Chin-Up (Bodyweight)
3
4-8 reps
5A
Tricep Extension (Dumbbell)
3
8-12 reps
5B
Spider Curl
3
8-12 reps
5C
One Arm Lateral Raise (Cable)
4
8-12 reps
5D
Seal Row
3
6-10 reps
5E
Neck Curl
3
10-20 reps
6A
Overhead Tricep Extension (Cable)
3
8-10 reps
6B
Rear Delt Fly (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
2
Bench Press (Close Grip)
2
2-4 reps
RPE 8
3
Shrug (Dumbbell)
4
8-12 reps
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4B
Bicep Curl (EZ Bar)
3
6-10 reps
4C
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
Week 1
1 / 1 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
3-6 Reps
2
Snatch Deadlift
3 Sets
4-8 Reps
3
Bench Press (Paused)
1 Set
1-3 Reps
@6
4A
Dip (Bodyweight)
2 Sets
6-10 Reps
4B
Pull-Up (Assisted)
3 Sets
6-10 Reps
5
Incline Bench Press (Smith Machine)
3 Sets
4-8 Reps
6A
French Press
3 Sets
8-12 Reps
6B
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
7A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
7B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Shrug (Barbell)
1 Set
3 Sets
6-10 Reps
10-20 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
3A
Seal Row
1 Set
3 Sets
3-6 Reps
6-10 Reps
3B
Neck Curl
4 Sets
10-20 Reps
3C
Neck Extension
4 Sets
10-20 Reps
Day 3
1
Platz Squat
3 Sets
3-6 Reps
@8.5
2
Snatch Deadlift
3 Sets
6-10 Reps
3A
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
4 Reps
@7.5
@7.5
3B
Shrug (Dumbbell)
4 Sets
8-12 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4B
Chin-Up (Bodyweight)
3 Sets
4-8 Reps
5A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
5B
Spider Curl
3 Sets
8-12 Reps
5C
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
5D
Seal Row
3 Sets
6-10 Reps
5E
Neck Curl
3 Sets
10-20 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
6B
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
Day 4
1
Barbell Row
2 Sets
6-10 Reps
2
Bench Press (Close Grip)
2 Sets
2-4 Reps
@8
3
Shrug (Dumbbell)
4 Sets
8-12 Reps
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4C
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps