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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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 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
-