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Yoked
by √Čamonn 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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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