4 Weeks Routine To Get Yoked

Paul from Lift Run Bang shares his 4 week routine to build bigger traps aka getting yoked.

These mountains on his shoulders look much like Wendler’s.

Monday
Dynamic Deadlifts – up to a top triple for 2-3 sets, then regular shrugs to a top triple. A back off set of dynamic shrugs, then a back off set of regular shrugs for 15-20 reps.
Ab and Calf Work

Tuesday
Pressing and curls

Wednesday
Upright Rows – I found I liked doing something like strip sets here or something crazy, like the 65×50. I did do some high volume too. I really played this one by ear.
More Abs and Calves

Thursday
Squats and shit like that.

Saturday
Mid-shin Deadlifts with Shrugs – Basically I would do a mid-shin deadlift, then do shrugs with it for reps.
Usually I did lots of sets of 5 with 500 and 585, then sometimes with 635. Then a back off set of 15-20 with 500.
Afterwards I would do more upright rows, usually with cables or something different.
After that I did arm work.

635 x 5 below the knee deadlift with shrug

585 x 10 below the knee deadlift with shrug

150 x 18 db row