Get Yolked 3.0
Phase 3 of training program. Must go through firet two prior to this program. Cheers
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| Superset | |||
| 2A | overhead tricep extension (EZ bar) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 2B | Russian Twist (Dumbbell) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 3 | Dip (Bodyweight) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 4 | Chest Fly (Machine) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upright Row (Dumbbell) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 2B | Back Extension (Weighted) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 3 | Lat Pulldown (Close Grip) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 4 | Single Arm Rear Delt Cable Fly | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 1 | 13 reps | ||
| Superset | |||
| 2A | Leg Press | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 2B | Knee up lift | 3 | 0.5 min |
| Superset | |||
| 3A | Hip Thrust (Machine) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 3B | Standing Calf Raise | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 2 | Bench Press (Close Grip) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| Superset | |||
| 3A | Chest Fly (Cable) | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| 3B | Wood Chop | 1 | 10 reps |
| 1 | 11 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | — |
| 1 | 11 reps | — | ||
| 1 | 12 reps | — | ||
| 2 | Face Pull | 1 | 10 reps | — |
| 1 | 11 reps | — | ||
| 1 | 12 reps | — | ||
| 3 | EZ Bar Bicep Curl (Pyramids) | 1 | 10 reps | — |
| 1 | 9 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 7 reps | — | ||
| 1 | 6 reps | — | ||
| 1 | 5 reps | — | ||
| 1 | 4 reps | — | ||
| 1 | 3 reps | — | ||
| 1 | 2 reps | — | ||
| 1 | 1 rep | — | ||
| 4 | Seated Row (Cable) | 1 | 8 reps | @6 |
| 1 | 8 reps | @9.5 | ||
| 2 | 8 reps | @8 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Get Yolked 3.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Get Yolked 3.0 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Get Yolked 3.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
