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Yoke Training #1
Bulking
Intermediate
Barbell
Plan Details
The Yoke Training #1 routine by Mario.P11 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Full Body Heavy #1
Est. 84 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Power Military Press
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Power Bent over row on rack
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Day 2
Full Body Light #1
Est. 83 min
7 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Single-Leg Squat
4 Sets x 20 Reps
T Bar Row
4 Sets x 20 Reps
Landmine Press
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Reverse Dip and twist
4 Sets x 20 Reps
Day 3
Full Body Heavy #2
Est. 82 min
7 exercises
Barbell Flat Bench on rack
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Rack pull below knee
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Day 4
Full Body Light #2
Est. 85 min
7 exercises
Barbell Deep Squat
4 Sets x 20 Reps
Barbell Rack Pull
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Cable Rope Deltoid Row
4 Sets x 20 Reps
Cable Hip Hugger
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Decline Bench Ab Reach
4 Sets x 20 Reps
Day 7
Agata
Est. 71 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
