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
Jun 18, 2025 12:03

Summary

Unleash your strength with the Yoked program, a focused week-long journey designed to build muscle and enhance your overall fitness. With four intense training days, you'll tackle compound movements like the Zercher Squat and Snatch Deadlift, combined with targeted supersets for maximum efficiency. This program is perfect for those ready to push their limits in a full gym setting. Get ready to sculpt your physique and elevate your lifting game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Zercher Squat (Barbell)

3-6 reps

Snatch Deadlift

4-8 reps

Bench Press (Paused)

1-3 reps

RPE 6

Dip (Bodyweight)

6-10 reps

Pull-Up (Assisted)

6-10 reps

Incline Bench Press (Smith Machine)

4-8 reps

French Press

8-12 reps

Preacher Curl (Dumbbell)

8-12 reps

One Arm Lateral Raise (Cable)

10-15 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 2

Shrug (Barbell)

6-10 reps

10-20 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Seal Row

3-6 reps

6-10 reps

Neck Curl

10-20 reps

Neck Extension

10-20 reps

Day 3

Platz Squat

3-6 reps

RPE 8.5

Snatch Deadlift

6-10 reps

Bench Press (Barbell)

3 reps

4 reps

RPE 7.5

Shrug (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Chin-Up (Bodyweight)

4-8 reps

Tricep Extension (Dumbbell)

8-12 reps

Spider Curl

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Seal Row

6-10 reps

Neck Curl

10-20 reps

Overhead Tricep Extension (Cable)

8-10 reps

Rear Delt Fly (Machine)

8-12 reps

Day 4

Barbell Row

6-10 reps

Bench Press (Close Grip)

2-4 reps

RPE 8

Shrug (Dumbbell)

8-12 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

V-Handle Tricep Pushdown (Cable)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

One Arm Lateral Raise (Cable)

8-12 reps

Day 1

Zercher Squat (Barbell)

3 Sets

3-6 Reps

Snatch Deadlift

3 Sets

4-8 Reps

Bench Press (Paused)

1 Set

1-3 Reps

Dip (Bodyweight)

2 Sets

6-10 Reps

Pull-Up (Assisted)

3 Sets

6-10 Reps

Incline Bench Press (Smith Machine)

3 Sets

4-8 Reps

French Press

3 Sets

8-12 Reps

Preacher Curl (Dumbbell)

3 Sets

8-12 Reps

One Arm Lateral Raise (Cable)

3 Sets

10-15 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 2

Shrug (Barbell)

1 Set

3 Sets

6-10 Reps

10-20 Reps

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8-12 Reps

Seal Row

1 Set

3 Sets

3-6 Reps

6-10 Reps

Neck Curl

4 Sets

10-20 Reps

Neck Extension

4 Sets

10-20 Reps

Day 3

Platz Squat

3 Sets

3-6 Reps

@8.5

Snatch Deadlift

3 Sets

6-10 Reps

Bench Press (Barbell)

1 Set

2 Sets

3 Reps

4 Reps

@7.5

Shrug (Dumbbell)

4 Sets

8-12 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-10 Reps

Chin-Up (Bodyweight)

3 Sets

4-8 Reps

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

Spider Curl

3 Sets

8-12 Reps

One Arm Lateral Raise (Cable)

4 Sets

8-12 Reps

Seal Row

3 Sets

6-10 Reps

Neck Curl

3 Sets

10-20 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

Rear Delt Fly (Machine)

4 Sets

8-12 Reps

Day 4

Barbell Row

2 Sets

6-10 Reps

Bench Press (Close Grip)

2 Sets

2-4 Reps

Shrug (Dumbbell)

4 Sets

8-12 Reps

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8-12 Reps

Bicep Curl (EZ Bar)

3 Sets

6-10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

One Arm Lateral Raise (Cable)

3 Sets

8-12 Reps