This 4 week, 16 session hypertrophy training cycle is designed to increase the amount of muscle mass on the athlete that has access to a full gym.

The Yoked cycle revolves around the concept of training frequency. You will train each muscle group 3x per week. There are many types of training models that elicit Hypertrophic responses in the body, this is just one of them. With the high level of training frequency you will see a reduction in daily volume per muscle group, if you do the sets correctly and follow the loading guidelines then you will get plenty of work done in the session to elicit a growth response.

This program is ideal for athletes that are looking to increase overall musculature for either aesthetic purposes or for professional purposes.


Suggested Programs Prior

  • Hybrid, Challenges, Sandbag, Kettlebell

Suggested Programs After

  • Strength First, Maxxx Gainz, Maximum Overdrive

Suggested training frequency

  • 4 days per week

Required Assessments

  • No required assessments

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track


Program Questions: