Workout Routine

YOKED

by swaggabear

don't be a little bitch

Workouts

Chest D1 Week 1, 5, 9

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
90% 1RM
4 +
amrap
100 sec
5
85% 1RM
4 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 2.27 kg.

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

cable lateral raise

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

5 sets

Chest D1 Week 2, 6, 10

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
90% 1RM
4 +
amrap
100 sec
5
85% 1RM
4 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

decline bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

cable lateral raise

5 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

decline bench press

5 sets

Chest D1 Week 3, 7, 11

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
90% 1RM
4 +
amrap
100 sec
5
85% 1RM
4 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

cable lateral raise

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

INCLINE MAX - Week 4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
8
120 sec
4
85% 1RM
6
120 sec
5
90% 1RM
3
120 sec
6
95% 1RM
2
120 sec
7
100% 1RM
1
120 sec
8
105% 1RM
1
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

8 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

cable lateral raise

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

5 sets

DECLINE MAX - Week 8

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
8
120 sec
4
85% 1RM
6
120 sec
5
90% 1RM
3
120 sec
6
95% 1RM
2
120 sec
7
100% 1RM
1
120 sec
8
105% 1RM
1
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

decline bench press

8 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

cable lateral raise

5 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

decline bench press

5 sets

FLAT MAX - Week 12

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
180 sec
2
70% 1RM
10
180 sec
3
80% 1RM
8
180 sec
4
85% 1RM
6
180 sec
5
90% 1RM
3
180 sec
6
95% 1RM
2
180 sec
7
100% 1RM
1
180 sec
8
105% 1RM
1
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

8 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

tricep pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

cable lateral raise

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

bench press

5 sets

Back D2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
90% 1RM
4 +
amrap
100 sec
5
85% 1RM
4 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

preacher curl

5 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

rear delt fly

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

5 sets

ROW MAX Week 9

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
180 sec
2
70% 1RM
10
180 sec
3
80% 1RM
8
180 sec
4
85% 1RM
6
180 sec
5
90% 1RM
3
180 sec
6
95% 1RM
2
180 sec
7
100% 1RM
1
180 sec
8
105% 1RM
1
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

8 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

seated cable row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

preacher curl

5 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
18
30 sec
4
–
–
15
30 sec
5
–
–
15 +
amrap
30 sec

rear delt fly

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

lat pulldown

5 sets

Squat D3 Week 1, 4, 7

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
150 sec
2
70% 1RM
10
150 sec
3
80% 1RM
8
150 sec
4
90% 1RM
4 +
amrap
150 sec
5
85% 1RM
4 +
amrap
150 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg curl

5 sets

Deadlift D3 Week 2, 5, 8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
150 sec
2
70% 1RM
10
150 sec
3
80% 1RM
8
150 sec
4
90% 1RM
4 +
amrap
150 sec
5
85% 1RM
4 +
amrap
150 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg curl

5 sets

Sad legs D3 Week 3, 6, 9, 12

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

single arm, single leg romanian dead lift

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

5 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

goblet squat

3 sets

Shoulders Week D4

military press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
90% 1RM
4 +
amrap
100 sec
5
85% 1RM
4 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

military press

5 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

front raise

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
12
45 sec
4
–
–
10
45 sec

cable lateral raise

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
12
45 sec
4
–
–
10
45 sec

rear delt fly

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

5 sets

ARMS euahhhh D5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec
5
–
–
10
60 sec
6
–
–
8
60 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

curl

6 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec
4
–
–
12
60 sec
5
–
–
10
60 sec
6
–
–
8
60 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

skull crushers

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

hammer curl

5 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.27 kg.

triceps kickback

5 sets

PRESS MAX Week 10

military press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
180 sec
2
65% 1RM
10
180 sec
3
70% 1RM
8
180 sec
4
75% 1RM
6
180 sec
5
85% 1RM
3
180 sec
6
90% 1RM
2
180 sec
7
95% 1RM
1
180 sec
8
100% 1RM
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

military press

8 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

front raise

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

cable lateral raise

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

rear delt fly

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
6
100 sec
5
70% 1RM
6 +
amrap
100 sec

seated shoulder press

5 sets

SQUAT MAX - Week 11

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
180 sec
2
65% 1RM
10
180 sec
3
70% 1RM
8
180 sec
4
75% 1RM
6
180 sec
5
85% 1RM
3
180 sec
6
90% 1RM
2
180 sec
7
95% 1RM
1
180 sec
8
100% 1RM
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

squat

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

leg curl

5 sets

DEADLIFT MAX - Week 13

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
180 sec
2
65% 1RM
10
180 sec
3
70% 1RM
8
180 sec
4
75% 1RM
6
180 sec
5
85% 1RM
3
180 sec
6
90% 1RM
2
180 sec
7
95% 1RM
1
180 sec
8
100% 1RM
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deadlift

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
18
45 sec
3
–
–
15
45 sec
4
–
–
12
45 sec
5
–
–
12 +
amrap
45 sec

leg curl

5 sets