How to get yoked

To get yoked, which means building a strong and muscular physique, it's essential to combine a well-structured workout routine with a healthy diet and consistent progressive overload. Here's a simple yet effective approach:

Workout Routine:

Focus on a 4-day split routine, targeting all major muscle groups:

Day 1: Chest and Triceps

• Barbell Bench Press (3 sets of 8-12 reps)
• Incline Dumbbell Press (3 sets of 10-15 reps)
• Tricep Pushdown (3 sets of 12-15 reps)
• Tricep Dips (3 sets of 12-15 reps)

Day 2: Back and Biceps

• Pull-ups (3 sets of 8-12 reps)
• Barbell Rows (3 sets of 8-12 reps)
• Dumbbell Bicep Curls (3 sets of 10-12 reps)
• Hammer Curls (3 sets of 10-12 reps)

Day 3: Rest Day

Day 4: Legs

• Squats (3 sets of 8-12 reps)
• Leg Press (3 sets of 10-12 reps)
• Lunges (3 sets of 10-12 reps per leg)
• Leg Extensions (3 sets of 12-15 reps)

Day 5: Shoulders and Abs

• Shoulder Press (3 sets of 8-12 reps)
• Lateral Raises (3 sets of 10-12 reps)
• Rear Delt Fly (3 sets of 12-15 reps)
• Plank (3 sets of 30-60 seconds)

Diet:

To support muscle growth, ensure you're consuming a calorie-surplus diet rich in protein, carbohydrates, and healthy fats. Aim to eat:

• 1.6-2.2 grams of protein per kilogram of body weight
• 2-3 grams of complex carbohydrates per kilogram of body weight
• 0.5-1 gram of healthy fats per kilogram of body weight

Progressive Overload:

Gradually increase the weight or reps over time to challenge your muscles and stimulate growth.

Recommended Resources:

• Mad Muscles offers a 4-week workout plan and personalized coaching.
• Consult with a certified personal trainer or registered dietitian for customized guidance.

Remember, getting yoked requires patience, consistency, and dedication. Stick to your routine, and you'll be on your way to building a strong and muscular physique.