WEEK 1

DAY 1 Quadriceps
Warm up with 4 sets of Leg Press
3 working sets of Leg Press 6-10 Reps
3 working sets of Squat 6-10 Reps (you may need to do 1-2 Warm up sets first)
3 working sets of Dumbbell Hill Squats 6-10 Reps
3 working sets of Leg Extension 6-10 Reps

Hamstrings
Please make sure your hamstrings are very warm before doing ANY Working set. The chances of injury are
ALWAYS going to be higher if you’re not warmed up properly. Plus with the target rep range only being 6-10
Reps, this increases the chances as well because the weight being used is greater.

Warm up with 4 sets Barbell Stiff Leg Deadlift

3 Working sets of B-Bell Stiff Leg Deadlift 6-10 Reps
4 Working sets of Lying Leg Curls 6-10 Reps
3 Working sets of Lying Single Leg Curl 6-10 Reps

DAY 2 Back
Warm up with 4 sets of Close Grip Low Pulley Row
3 Working sets of Close Grip Low Pulley Row 6-10 Reps
3 Working sets of Standing Dumbbell Row 6-10 Reps
3 Working sets of Barbell Rack Pulls 6-10 Reps
3 Working sets of Close Grip Pull Downs 6-10 Reps

Biceps
Warm up with 4 sets of Standing dumbbell Curl
4 Working sets of Standing Dumbbell Curl 6-10 Reps
3 Working sets of Standing Barbell Curl 6-10 Reps
2 Working sets of Low Pulley Cable Curls 6-10 Reps

DAY 3 Chest
Warm up with 4 sets of Flat Dumbbell Press
3 Working sets of Flat Dumbbell Press 6-10 Reps
3 Working sets of Incline Dumbbell Press 6-10 Reps
3 Working sets of Weighted Dips 6-10 Reps
3 Working sets of Incline Barbell Press 6-10 Reps

Triceps
Warm up with 4 sets of Lying EZ-Bar Skull Crushers
3 Working sets of Lying EZ-Bar Skull Crushers 6-10 Reps
3 Working sets of Seated Dumbbell Extension 6-10 Reps
3 Working sets of Straight Bar Cable Push Down 6-10 Reps

DAY 4 Shoulders
**When doing exercises such as a side raises, front raises, or rear raises, the eccentric part of the exercise
changes to 2-3 seconds due to the biomechanics of the shoulder joint. In my experience if you use negative
for 4-5 seconds on these exercises you are in danger of loading the shoulder joint and connective tissues
rather than the target muscles. However this is only for (raise) exercises which means on pressing exercises
(on shoulder day) you must stick to the prescribed rep tempo for that week.**

Warm up with 4 sets of Dumbbell Press

4 Working sets of Dumbbell Press 6-10 Reps
4 Working sets of Standing Dumbbell Side Lateral Rise 6-10 Reps
2 Working sets of Dumbbell Front Rise 6-10 Reps
4 Working sets of Dumbbell Bent Over Rise 6-10 Reps

Calves
Warm up with 4 sets of Seated Calf Raises
4 Working sets of Seated Calf Raises 8-12 Reps
4 Working sets of Standing Calf Raises 8-12 Reps
WEEK 2
DAY 1 Quadriceps
Warm up with 4 sets of Wide Stance Squat
6 Working sets of Wide Stance Squat 14-18 Reps
4 Working sets of Hack Squat 14-18 Reps
2 Working sets of Dumbbell Lunges 14-18 Reps

Hamstrings
Warm up with 4 sets of Lying Leg Curl
6 Working sets of Lying Leg Curl 14-18 Reps
4 Working sets of Barbell Stiff Leg Deadlift 14-18 Reps

DAY 2 Back
Warm up with 4 sets of T-Bar Row
3 Working sets of T-Bar Row 14-18 Reps
3 Working sets of Hammer High Lever Row 14-18 Reps
3 Working sets of Low Pulley Row 14-18 Reps
3 Working sets of Lat Pull Downs 14-18 Reps

Biceps
Warm up with 4 sets of EZ-Bar Preacher Curl
3 Working sets of EZ-Bar Narrow Grip Preacher Curl 14-18 Reps
3 Working sets of Standing Wide Grip D-Bell Curl 14-18 Reps
2 Working sets of Dumbbell Hammer Curl 14-18 Reps

DAY 3 Chest
Warm up with 4 sets of Incline Dumbbell Fly
3 Working sets of Incline Barbell Fly 14-18 Reps
3 Working sets of Incline Barbell Press 14-18 Reps
2 Working sets of Incline Cable Cross Overs 14-18 Reps
2 Working sets of Flat Dumbbell Press 14-18 Reps
Triceps
Warm up with 4 sets of Straight Bar Cable Push Downs
3 Working sets of Straight Bar Cable Push Downs 14-18 Reps
3 Working sets of V-Bar Bent Over Cable Extensions 14-18 Reps
2 Working set of Dumbbell Kick Back 14-18 Reps

DAY 4 Shoulders
**When doing exercises such as a side raises, front raises, or rear raises, the eccentric part of the exercise
changes to 2-3 seconds due to the biomechanics of the shoulder joint. In my experience if you use negative
for 4-5 seconds on these exercises you are in danger of loading the shoulder joint and connective tissues
rather than the target muscles. However this is only for (raise) exercises which means on pressing exercises
(on shoulder day) you must stick to the prescribed rep tempo for that week.**

Warm up with 4 sets of Standing Barbell Press

3 Working sets of Standing Single Arm Barbell Press 14-18 Reps
3 Working sets of Seated Dumbbell Lateral Rise 14-18 Reps
2 Working sets of Barbell Front Rise 14-18 Reps
2 Working sets of Rope Pulls 14-18 Reps
2 Working sets of Lying Incline Dumbbell Rise 14-18 Reps

Calves
Warm up with 3 sets of Reverse Stance Hack Squat Calf Raises
3 Working sets of Reverse Stance Hack Squat Calf Raises 15-20 Reps
3 Working sets of Seated Calf Raises 15-20 Reps
WEEK 3
DAY 1 Quadriceps
Warm up with 2-3 sets of Leg Press
3 Working sets of Leg Press 60-80 Reps
3 Working Drop sets of Leg Extensions 20-25 Reps per Drop
2 Working Supersets of Barbell Squat with Dumbbell Lunges 15-20 Reps per exercise

Hamstrings
Warm up with 3 sets of Lying Leg Curls
4 Working Supersets of Lying Leg Curls 15-20 Reps & Lying Leg Curl Half Reps 15-20 Reps
3 Working sets of Barbell Stiff Leg Deadlift 20-25 Reps

DAY 2 Back
Warm up with 3 sets of Pull Down
2 Working Drop sets of Pull Down 15-20 Reps per Drop
2 Working Drop sets of Rack Pulls 15-20 Reps per Drop
2 Working Drop sets of Low Pulley Cable Row 15-20 Reps per Drop
2 Working sets of Lying Incline Dumbbell Row 20-25 Reps

Biceps
Warm up with 3 sets of Standing EZ-Bar Curl
3 Working Super sets of Standing EZ-Bar Curl 20-25 Reps / Close Grip Low Pulley Cable Curl 20-25 Reps
2 Working sets of Single Arm Preacher Curl 20-25 Reps

DAY 3 Chest
Warm up with 2 sets of Incline Machine Press
4 Working Drop sets of Incline Machine Press 15-20 Reps per Drop
2 Working Drop sets of Flat D-Bell Fly 15-20 Reps per Drop
2 Working Drop sets of Cable Cross Overs 15-20 Reps per Drop

Triceps
Warm up with 3 sets of Straight Bar Cable Push Downs
3 Working Triple Drop sets of Straight Bar Push Down 15-20 Reps per Drop
3 Working Drop sets of Straight Bar Bent Over Cable Extension 20-25 Reps per Drop

DAY 4 Shoulders
**When doing exercises such as a side raises, front raises, or rear raises, the eccentric part of the exercise
changes to 2-3 seconds due to the biomechanics of the shoulder joint. In my experience if you use negative
for 4-5 seconds on these exercises you are in danger of loading the shoulder joint and connective tissues
rather than the target muscles. However this is only for (raise) exercises which means on pressing exercises
(on shoulder day) you must stick to the prescribed rep tempo for that week.**

Warm up with 3 sets of Seated D-Bell Press

3 Working Drop sets of Dumbbell Press 20-25 Reps per Drop
3 Working Drop sets of Dumbbell Seated Lateral Rise 20-25 Reps per Drop
2 Working Drop sets of Barbell Front Rise 20-25 Reps per Drop
3 Working Drop sets of Bent Over Dumbbell Rise (Rear Delts) 20-25 Reps per Drop

Calves
Warm up with 2 sets of Standing Calf raises
4 Working Super sets of Standing Calf Raises 20-30 Reps / Seated Calf raises 20-30 Reps

Take your time to analyse each training week and the KEY fundamentals for each training week. These
workouts are f***ing intense and they will test your metal. However, for them to be as effective as they
should be you have to apply them correctly. To make sure you aren’t going to make things easier on yourself
I’ve compiled a list of my training “tips & tricks” to ensure you are doing everything possible to get the most
from Y3T when you step inside that gym!