Get Yolked 2.0

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Iso Bench (UTD)

Skull Crusher (Barbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Chesticles triceritops

Squat (Smith Machine)

Standing Calf Raise

Leg Extension

Leg Curl

Russian Twist (Dumbbell)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Lat Prayer

Rear Delt Fly (Cable)

Suitcase Carry

Leg Raise (Captain's Chair)

Plank

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Single Arm Shoulder Press

Chest Fly (Machine)

Tricep Extension (Machine)

Hack Squat

Lying Leg Curl

Dumbbell Row

Bicep Curl (EZ Bar)

Lat Pulldown

Side Plank

Farmer's Walk (Weighted)

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