Ultimate Overload Routine - Yolo

Do this workout and make the holiday cheat meals go straight to your muscles.

December 21, 2015
Ultimate Overload Routine - Yolo

Free workout app

Download now

One of the key problems of muscle building process is giving the body enough stimulus to grow without overtraining at the same time.

A simple way to do this is to create the overload effect and follow it with proper rest.

What is overloading?

The effect of providing the training stimulus that surpasses your current limits and forces your body to adapt during longer rest period. It can be achieved by manipulating the 3 crucial training variables: frequency, time and intensity. However, it has to be done in a smart way.

How to overload without overtraining?

Manipulating all of the 3 variables at the same time (training more often, longer and harder) leads to a burn-out and can cause injuries. Instead, choose one, and let your body adapt through proper recovery.

A simple, intensity overload strategy

We've created an intense routine you can use to overload the body in one training session at home, and then let it adapt for 2 days during holidays. If there is a smart way to get ready for the New Year (parties and cheat meals), then this is it.

Note: No matter how hard you overload with one training, you'll be ready to come back in 2 days, so don't let that rest day turn into a whole week of rest.

The YOLO routine

You only live once. That is the philosophy behind the YOLO routine. The YOLO routine is a one-time shock for your body, a full body strength training in only one cycle. An adventure, a training to remember and to brag about.

Do you dare to click Start?

Create this workout in your Madbarz App, instructions are below:


The provided numbers are meant for intermediate level. To adjust the level divide the set number of reps by 4, and then add or remove that number from the suggested number or reps according to your level. But remember: YOLO.


Intermediate Squats = 52

52/4 = 13

Beginner Squats = 52 – 13 = 39

It's supposed to hard. Rest according to your need, as much as it takes for you to complete the workout.

Feel free to adjust the reps according to your fitness level, but remember, give it all you got, feel the burn.

Think you can create a better YOLO workout? Unlimited saved workout combinations are available in the Madbarz Premium. Keep challenging yourself!

Free workout app

Download now

Post a comment

  • jeremagic 126 workouts (level 69)
    Finished 4 cycles!!! Rules March 17, 2016
  • webster908 50 workouts (level 23)
    It was good . I was drenched in sweat but I didn't feel satisfied . I feel like it should have been tougher but maybe these workouts have just been doing there job and I am not as weak as I use to be. February 23, 2016
  • Fabian Untersteiner Fellin 28 workouts (level 18)
    Good workout but I need to make at least 2 cycles ;) February 23, 2016
  • madbarz 111 workouts (level 10)
    Hello @xpromisedx, it's fine to repeat the Platinum Pack 10 day cycle every 10 days as long as you can add reps. However, it's better if you change up some workouts. You can keep the split (shoulder day, leg day etc) schedule provided in the plan, but choose or create a different routine for the same muscle group every once in a while. Greetings to Germany January 04, 2016
  • madbarz 111 workouts (level 10)
    Hello everyone, If you're using the 10 day workout plan from the Platinum pack, you can substitute Fully Body Hype routine with Yolo routine, and then skip the Heart Attack to get another rest day. In general, there is no need to do Yolo routine (or any other routine) more than once a week, as more variety will bring you better results, don't let your body get used to the same routines all the time. There is no rule about rest after Yolo, it depends on your fitness level and plan and if you really maxed out in all exercises or not. If you do a hard fully body routine (such as Yolo) it's advised to follow it with a lighter workout/rest day or cardio day, depending on your goals. January 04, 2016

Madbarz workout app

Workouts in your pocket!