Building a Bigger Yoke

Build Muscle

3 weeks / 4 days per week

intermediateadvanced

This is a program to get big traps and a big neck. To get more yoked you don't just specialize in neck and trap training; you add it to an already balanced training program. For lighter yoke work, use a neck harness or do a neck flexion exercise.

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg Deadlift (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Swing (Kettlebell)

Assistance

4 x 25 reps

Ab Wheel

Assistance

3 x 12 reps

Neck Flexion (Cable)

Assistance

3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Shrug (Barbell)

Assistance

5 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Front Raise (Barbell)

Assistance

3 x 10 reps

Neck Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Swing (Kettlebell)

Assistance

4 x 25 reps

Crunch

Assistance

5 x 10 reps

Front Squat (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Neck Flexion (Band)

Assistance

3 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Band Pull-Aparts

Assistance

3 x undefined reps

Shrug (Dumbbell)

Assistance

4 x 25 reps

Neck Extension (Band)

Assistance

3 x 10 reps

Chin-up

Assistance

5 x 8 reps

Close Grip Bench Press (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg Deadlift (Barbell)

Supplemental

10 x 60%

8 x 70%

6 x 80%

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Swing (Kettlebell)

Assistance

4 x 25 reps

Ab Wheel

Assistance

3 x 12 reps

Neck Flexion (Cable)

Assistance

3 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline Bench Press (Barbell)

Supplemental

10 x 60%

8 x 70%

6 x 80%

Shrug (Barbell)

Assistance

5 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Front Raise (Barbell)

Assistance

3 x 10 reps

Neck Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Swing (Kettlebell)

Assistance

4 x 25 reps

Crunch

Assistance

5 x 10 reps

Front Squat (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Neck Flexion (Band)

Assistance

3 x 10 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Band Pull-Aparts

Assistance

3 x undefined reps

Shrug (Dumbbell)

Assistance

4 x 25 reps

Neck Extension (Band)

Assistance

3 x 10 reps

Chin-up

Assistance

5 x 8 reps

Close Grip Bench Press (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg Deadlift (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Swing (Kettlebell)

Assistance

4 x 25 reps

Ab Wheel

Assistance

3 x 12 reps

Neck Flexion (Cable)

Assistance

3 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline Bench Press (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Shrug (Barbell)

Assistance

5 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Front Raise (Barbell)

Assistance

3 x 10 reps

Neck Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Swing (Kettlebell)

Assistance

4 x 25 reps

Crunch

Assistance

5 x 10 reps

Front Squat (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Neck Flexion (Band)

Assistance

3 x 10 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Band Pull-Aparts

Assistance

3 x undefined reps

Shrug (Dumbbell)

Assistance

4 x 25 reps

Neck Extension (Band)

Assistance

3 x 10 reps

Chin-up

Assistance

5 x 8 reps

Close Grip Bench Press (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

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Building a Bigger Yoke

Build Muscle

3 weeks / 4 days per week

This is a program to get big traps and a big neck. To get more yoked you don't just specialize in neck and trap training; you add it to an already balanced training program. For lighter yoke work, use a neck harness or do a neck flexion exercise.

Week 1

Day 4

Squat

Straight Leg Deadlift (Barbell)

Power Clean

Swing (Kettlebell)

Ab Wheel

Neck Flexion (Cable)

Day 3

Bench Press

Incline Bench Press (Barbell)

Shrug (Barbell)

Face Pull (Cable)

Front Raise (Barbell)

Neck Extension (Cable)

Day 2

Deadlift

Swing (Kettlebell)

Crunch

Front Squat (Barbell)

Neck Flexion (Band)

Day 1

Press

Band Pull-Aparts

Shrug (Dumbbell)

Neck Extension (Band)

Chin-up

Close Grip Bench Press (Barbell)

Week 2

Day 4

Squat

Straight Leg Deadlift (Barbell)

Power Clean

Swing (Kettlebell)

Ab Wheel

Neck Flexion (Cable)

Day 3

Bench Press

Incline Bench Press (Barbell)

Shrug (Barbell)

Face Pull (Cable)

Front Raise (Barbell)

Neck Extension (Cable)

Day 2

Deadlift

Swing (Kettlebell)

Crunch

Front Squat (Barbell)

Neck Flexion (Band)

Day 1

Press

Band Pull-Aparts

Shrug (Dumbbell)

Neck Extension (Band)

Chin-up

Close Grip Bench Press (Barbell)

Week 3

Day 4

Squat

Straight Leg Deadlift (Barbell)

Power Clean

Swing (Kettlebell)

Ab Wheel

Neck Flexion (Cable)

Day 3

Bench Press

Incline Bench Press (Barbell)

Shrug (Barbell)

Face Pull (Cable)

Front Raise (Barbell)

Neck Extension (Cable)

Day 2

Deadlift

Swing (Kettlebell)

Crunch

Front Squat (Barbell)