The Yoked training library

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Practical guides to training, nutrition, and recovery. Clear answers you can put to work.

Workout plans

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Workout plans

The Best Workout Split for Building Muscle

Choose a muscle-building workout split that fits your week. Compare full-body, upper/lower, and push/pull/legs plans with practical scheduling examples.

Published 2026-10-24

Four charcoal tiles with red accents behind a black dumbbell.

Workout plans

How to Build an Effective Four-Day Workout Routine

Build a practical four-day upper/lower routine with sample exercises, sets, rep ranges, rest-day placement, substitutions, and clear progression rules.

Published 2026-10-24

Dumbbells, a cable row handle and a kettlebell on a dark surface with red lighting.

Workout plans

Push Pull Legs: The Complete Beginner's Guide

Learn how to organize push, pull, and leg workouts, choose a realistic schedule, and progress with a beginner-friendly sample routine.

Published 2026-10-24

Two black dumbbells in front of three charcoal platforms with red accents and a folded exercise mat.

Workout plans

A Practical Three-Day Full-Body Routine

Build a repeatable three-day full-body routine with two simple workouts, clear set and rep targets, equipment swaps, and a plan for missed sessions.

Published 2026-10-25

Muscle growth

Three pairs of increasingly large weight plates on stepped podiums with a rising red line.

Muscle growth

Progressive Overload Explained: How to Keep Getting Stronger

Learn when to add reps, increase weight, or hold steady. Use practical double-progression examples and troubleshoot plateaus without chasing constant records.

Published 2026-10-24

A charcoal hourglass with red sand beside a black dumbbell on a dark exercise bench.

Muscle growth

How Long Should You Rest Between Sets?

Choose useful rest intervals for heavy lifts and accessories, troubleshoot falling repetitions, and use a timer without rushing your next strength-training set.

Published 2026-10-26

An open blank training notebook and red pencil beside black dumbbells and stacked weight plates.

Muscle growth

How to Plan Weekly Training Volume

Learn how to count weekly working sets, account for exercise overlap, spread training across sessions, and decide when to add, maintain, or reduce volume.

Published 2026-10-27

Nutrition

Bowls of yogurt, lentils and tofu beside eggs and a dark red napkin.

Nutrition

How Much Protein Do You Need to Build Muscle?

Set a practical daily protein target, convert body weight into grams, and build ordinary meals around it without treating supplements as a requirement.

Published 2026-10-24

Recovery

A folded cream towel and red water bottle on a charcoal bench, with dark walking shoes nearby.

Recovery

How to Use Rest Days Well

Plan rest days around your lifting routine, choose genuinely easy activity, handle missed workouts, and use a simple log to decide whether your schedule works.

Published 2026-10-28

A red sleep mask on a cream pillow beside a dark blanket, with a black dumbbell near the bed.

Recovery

Sleep and Your Training Routine

Build a sleep schedule that fits lifting, adjust after a short night, and use Apple Health sleep records alongside your workout log without overreading one score.

Published 2026-10-29

Apple fitness

A dark smartwatch with a red band beside a black dumbbell and an open blank notebook on a gym bench.

Apple fitness

Logging Strength Workouts on Apple Watch

Build a useful Apple Watch lifting log: record actual reps and load, keep rest timing consistent, handle substitutions, and review the session before your next workout.

Published 2026-10-30