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Get Yolked 3.0

by lpez
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Program Description

To get yolked of course.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 09:33
  • Last Edited
    Jul 25, 2025 08:48

Summary

Unleash your potential with Get Yolked 3.0, a dynamic 7-week program designed to sculpt your physique through a balanced blend of strength training and muscle-building techniques. Committing to just 5 days a week, you'll engage in a variety of exercises, including supersets and targeted movements, to maximize gains in every session. This program is tailored for those ready to push their limits and achieve a well-defined, powerful physique. Get ready to transform your workouts and elevate your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2A
overhead tricep extension (EZ bar)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Incline Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Eccentric Push Up
3
10 reps
-
3A
Overhead Extension (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Lateral Raise (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Dip (Bodyweight)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Skull Crusher (Barbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Incline Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Eccentric Push Up
3
10 reps
-
3A
Overhead Extension (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Lateral Raise (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Dip (Bodyweight)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Skull Crusher (Barbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Incline Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Eccentric Push Up
3
10 reps
-
3A
Overhead Extension (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Lateral Raise (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Dip (Bodyweight)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Skull Crusher (Barbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Back Extension (Weighted)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Flat Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Deadlift (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Back Extension (Weighted)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4A
Face Away Cable Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 9
4B
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Flat Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Deadlift (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Back Extension (Weighted)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Flat Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Deadlift (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Back Extension (Weighted)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
-
-
-
-
2A
Leg Press
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Knee up lift
3
0.5 mins
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
7 reps
8 reps
9 reps
10 reps
-
-
-
-
2
Single-Leg Leg Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
-
-
-
-
2A
Leg Press
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Knee up lift
3
0.5 mins
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
7 reps
8 reps
9 reps
10 reps
-
-
-
-
2
Single-Leg Leg Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
-
-
-
-
2A
Leg Press
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Knee up lift
3
0.5 mins
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
7 reps
8 reps
9 reps
10 reps
-
-
-
-
2
Single-Leg Leg Curl
1
1
1
8 reps
9 reps
10 reps
-
-
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
-
-
-
-
2A
Leg Press
1
1
1
10 reps
11 reps
12 reps
-
-
-
2B
Knee up lift
3
0.5 mins
-
3A
Hip Thrust (Machine)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Standing Calf Raise
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Wood Chop
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Narrow Push Up
3
10 reps
-
3A
Chest Fly (Cable)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Wood Chop
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Narrow Push Up
3
10 reps
-
3A
Chest Fly (Cable)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Wood Chop
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2A
Bench Press (Smith Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
2B
Narrow Push Up
3
10 reps
-
3A
Chest Fly (Cable)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3B
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Decline Push Up
3
10 reps
-
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3A
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
-
-
-
3B
Wood Chop
1
1
1
10 reps
11 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Face Pull
1
1
1
10 reps
11 reps
12 reps
-
-
-
3
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Rear Delt Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
21s (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
5
Rope Pull (Endless)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Face Pull
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Rope Pull (Endless)
3
0.5 mins
-
3
Inverted Row
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Rear Delt Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
21s (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
5
Rope Pull (Endless)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Face Pull
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Rope Pull (Endless)
3
0.5 mins
-
3
Inverted Row
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
1
8 reps
9 reps
10 reps
-
-
-
2
Rear Delt Fly (Machine)
1
1
1
8 reps
9 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
4
21s (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
5
Rope Pull (Endless)
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
-
-
-
1B
Face Pull
1
1
1
10 reps
11 reps
12 reps
-
-
-
2
Rope Pull (Endless)
3
0.5 mins
-
3
Inverted Row
1
1
1
10 reps
11 reps
12 reps
-
-
-
4
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
Week 1
1 / 7 Weeks
Day 2
1
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2B
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
13 Reps
-
-
-
-
2A
Leg Press
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2B
Knee up lift
3 Sets
0.5 mins
-
3A
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2A
overhead tricep extension (EZ bar)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3A
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3B
Wood Chop
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
-
-
-
3
EZ Bar Bicep Curl (Pyramids)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@9.5
@8