Get Yolked 4.0

This is an 8-day split program following a standard chest, back, legs order. However, and as you will see, there will be three exercise days in a row, followed by two "rest" days dedicated to mobility, cardio and stretching in between each of the triplet. e.g. chest, back, legs, rest(mobility), rest(cardio etc.), chest, back, legs, rest(mobility), rest(cardio). Arms can be included during rest days but be sure to allot 24-48 hrs rest before hitting those muscles again. There will also be variation in intensity, thus to 'recalibrate' technique on a weekly basis. This will allow for improved mind-muscle connection as this can degrade with time if left unaddressed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Incline Bench Press (Dumbbell)

overhead tricep extension (EZ bar)

Dip (Bodyweight)

Chest Fly (Machine)

Russian Twist (Dumbbell)

Chesticles

Upright Row (Dumbbell)

Incline Curl (Dumbbell)

Back Extension (Weighted)

Lat Pulldown (Close Grip)

Single Arm Rear Delt Cable Fly

Backtacular

Belt Squat

deadlift techno

Hip Thrust (Machine)

calf raise (hack)

legasaurus

Bench Press (Dumbbell)

Bench Press (Close Grip)

Chest Fly (Cable)

Wood Chop

Chesticles (recalibration)

Lat Pulldown

Face Pull

EZ Bar Bicep Curl (Pyramids) 

Seated Row (Cable)

Backalicious (recalibration)

Hack Squat

Standing calf (smith)

Deadlift (Dumbbell)

Lying Side Lateral Raise

Legmacular (recalibration)

Skull Crusher (Barbell)

Seated Row (Machine)

bicep curl preacher

Wide Grip Lat Pulldown

Rear Delt Fly (Machine)

Leg Extension

Lying Leg Curl

Incline Bench Press (Smith Machine)

Tricep Extension (Machine)

Decline Bench Press (Dumbbell)

Bicep Curl (Cable)

Lat pulldown (Machine)

Seated Calf Raise

Lateral Raise (Machine)

Torso Rotation

21s (EZ Bar)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Extension (Dumbbell)

Bent Over Row (Barbell)

Core rotation

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