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Get Yolked 2.0

by lpez
6 athletes joined
5.0
(1 rating)

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
    Jun 18, 2025 08:03

Summary

Unleash your strength with **Get Yolked 2.0**, a dynamic 6-week program designed to elevate your physique through targeted training. Committing just 4 days a week, you’ll engage in a variety of exercises that focus on building muscle and enhancing your overall fitness. With a mix of compound lifts and isolation movements, this plan is perfect for those looking to sculpt their chest, legs, and core while maximizing gym time. Get ready to push your limits and achieve the results you've been striving for!
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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
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
-