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.
Run Building a Bigger Yoke in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Building a Bigger Yoke Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
78
Avg Sets/Week
832
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Exercise
AssistanceDay 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Recommended Pull Exercises
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Week 2
Day 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
AssistanceExercise
AssistanceExercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Exercise
AssistanceDay 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Recommended Pull Exercises
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Week 3
Day 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
AssistanceExercise
AssistanceExercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Exercise
AssistanceDay 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Recommended Pull Exercises
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
Supplemental5 x 65%
5 x 75%
5 x 85%
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Frequently Asked Questions about Building a Bigger Yoke
How long is the Building a Bigger Yoke program?
The Building a Bigger Yoke program is 3 weeks long, with 4 training days per week.
What is the goal of Building a Bigger Yoke?
The primary goal of Building a Bigger Yoke is to help you Build Muscle.
Who is Building a Bigger Yoke designed for?
Building a Bigger Yoke is designed for all lifters looking to Build Muscle.
How do I track Building a Bigger Yoke workouts?
You can track Building a Bigger Yoke workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.