The Duke of the Yoke

ANABOLIC INTRO:
Fulfill your destiny and become the Duke of the Yoke... with this training program from the Heavens of Iron! Acting as a sort of Brometheus, I stole the Fire of Infinite Gainz from the Gods of Hypertrophy themselves and brought it back to Earth for you to benefit... Do not miss this unique opportunity to claim your throne on Mount Olympus!

GOALS:
Look big as fast as possible, even with your clothes on.

Transition from beginner well into the intermediate levels by learning how to train to failure and beyond failure, boost work capacity, embrace variety, and incorporate isolation exercises focused on the 'show' muscles: neck, traps, delts, upper pecs, arms, and lats.

HOW TO:
Supersets are suggestions, just like grips and handles; adapt according to your gym and circumstances.

Count 1 minute of rest between supersets; the workout should take 1 to 1.5 hours maximum.

I don’t specify RPE because you're meant to go to failure or 1-2 reps in reserve with all exercises. Listen to your body.

Blank sets are rest-pause follow-ups (I didn’t find a better way to show this on the app).

WEEKLY VOLUME:
Full body 3x a week.
Sets per week:

Arms: 20
Traps: 17
Delts: 13
Pecs: 12
Lats: 11
Posterior Chain: 10
Neck: 9
Quads: 8
Abs: 7

Use a good old double progression system: master the weights and increase reps until Heavy days start to feel like Medium, and Medium morph into Light. That's your signal to increase the weights and return to the suggested rep scheme. If needed, add sets and/or days as you progress on your hypertrophic journey, tweaking the Heavy-Medium-Light framework.

NEXT LEVEL:
Provided you have the recovery capacity and joint health for it...

The original schedule:
Heavy-Rest-Medium-Rest-Light-Rest-Rest

Could become:
Heavy-Lower-Light-Rest-Medium-Arms-Light-Rest

That’s the current ‘upgrade’ I follow. On days when you don’t specifically target neck and forearms at the gym, I would advise training them at home by spamming hundreds of reps with low weights for a few minutes.

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Week 16

Pushing for heavier loads while still staying within safe/hypertrophy ranges.

Heavy - 'Tis Sparta!

Blank sets are rest-pause follow-ups (10 to 20 seconds rest). 
Foolproof failure.

Medium - Rest-Pause

Taking advantage of lighter weights to focus on technique and improve mind-muscle connection. 

Light - Pump & Burn

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