Building a Bigger Yoke
What this template is
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.
Building a Bigger Yoke is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Building a Bigger Yoke in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Building a Bigger Yoke Weekly Schedule
Week 1
Day 4
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Power Clean
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Single Arm Swing
Assistance4 × 25 reps
Wheel Rollout
Assistance3 × 12 reps
Neck Flexion (Cable)
Assistance3 × 10 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Shrug
Assistance5 × 10 reps
Face Pull
Assistance3 × 20 reps
Raise
Assistance3 × 10 reps
Neck Extension
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Single Arm Swing
Assistance4 × 25 reps
Crunch
Assistance5 × 10 reps
Front Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Neck Flexion (Band)
Assistance3 × 10 reps
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Pull exercise
Assistance3 × 0 reps
Shrug
Assistance4 × 25 reps
Neck Extension (Band)
Assistance3 × 10 reps
Chin-up
Assistance5 × 8 reps
Close Grip Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Week 2
Day 4
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
Power Clean
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Single Arm Swing
Assistance4 × 25 reps
Wheel Rollout
Assistance3 × 12 reps
Neck Flexion (Cable)
Assistance3 × 10 reps
Day 3
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
Shrug
Assistance5 × 10 reps
Face Pull
Assistance3 × 20 reps
Raise
Assistance3 × 10 reps
Neck Extension
Assistance3 × 10 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Single Arm Swing
Assistance4 × 25 reps
Crunch
Assistance5 × 10 reps
Front Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Neck Flexion (Band)
Assistance3 × 10 reps
Day 1
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Pull exercise
Assistance3 × 0 reps
Shrug
Assistance4 × 25 reps
Neck Extension (Band)
Assistance3 × 10 reps
Chin-up
Assistance5 × 8 reps
Close Grip Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Week 3
Day 4
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Power Clean
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Single Arm Swing
Assistance4 × 25 reps
Wheel Rollout
Assistance3 × 12 reps
Neck Flexion (Cable)
Assistance3 × 10 reps
Day 3
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Shrug
Assistance5 × 10 reps
Face Pull
Assistance3 × 20 reps
Raise
Assistance3 × 10 reps
Neck Extension
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Single Arm Swing
Assistance4 × 25 reps
Crunch
Assistance5 × 10 reps
Front Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Neck Flexion (Band)
Assistance3 × 10 reps
Day 1
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Pull exercise
Assistance3 × 0 reps
Shrug
Assistance4 × 25 reps
Neck Extension (Band)
Assistance3 × 10 reps
Chin-up
Assistance5 × 8 reps
Close Grip Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
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Questions about Building a Bigger Yoke
How long is the Building a Bigger Yoke program?
Building a Bigger Yoke is represented here as a 3-week template with 4 training days per week.
What is the main goal of Building a Bigger Yoke?
Building a Bigger Yoke is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Building a Bigger Yoke designed for?
Building a Bigger Yoke is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Building a Bigger Yoke?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.