Yoked
Bulking
Intermediate
Barbell
Plan Details
The Yoked routine by Mario.P11 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body training every other day, ABCD.
Routine detail
Day 1
Full Body Heavy A
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 3
Full Body Light B
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 5
Full Body Heavy C
Est. 80 min
7 exercises
Barbell Bench Press
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
Back Hyperextension
4 Sets x 20 Reps
Day 7
Full Body Light C
Est. 90 min
7 exercises
Barbell Deep Squat
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
Barbell Rear Delt Row
4 Sets x 20 Reps
Barbell Rack Pull
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Decline Bench Ab Reach
4 Sets x 20 Reps
