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Get Yolked 2.0

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Program Description

The purpose of this program is to maintain good technique and form. To reduce the probability of injury, maximize results, and most importantly, get yolked. Note: this program is built for 30-45 year olds, reducing weight while maximizing muscle hypertrophy, minimizing injury, and providing optimal recovery time between weeks. Adjust accordingly.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2025 12:30
  • Last Edited
    Feb 06, 2025 09:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Iso Bench (UTD)
2
1
2
10 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Tricep Pushdown (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Arm Shoulder Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Iso Bench (UTD)
2
1
2
10 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Tricep Pushdown (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Arm Shoulder Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Iso Bench (UTD)
2
1
2
10 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Tricep Pushdown (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Arm Shoulder Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
8 reps
-
2
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
8 reps
-
2
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
8 reps
-
2
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
1 mins
-
2
Leg Raise (Captain's Chair)
3
10 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Side Plank
2
1 mins
-
3
Farmer's Walk (Weighted)
3
-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
1 mins
-
2
Leg Raise (Captain's Chair)
3
10 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Side Plank
2
1 mins
-
3
Farmer's Walk (Weighted)
3
-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
1 mins
-
2
Leg Raise (Captain's Chair)
3
10 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Side Plank
2
1 mins
-
3
Farmer's Walk (Weighted)
3
-30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Iso Bench (UTD)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)
5 Sets
8 Reps
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Seated Row (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Lat Prayer
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 4
1
Suitcase Carry
4 Sets
1 mins
-
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
3
Plank
3 Sets
1 mins
-