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Neil Hill's Workout Program — Gettin' Big With Y3T

Yoda 3 Training (Y3T), is split over a 9-week period and divided into 3, 3-week phases.

Neil 'Yoda' Hill Fitness 360

Neil Hill is a bodybuilding visionary who wasn't afraid to go against the grain, when his body was trying to tell him something. Injuries from heavy lifting forced Neil to adapt his training style so he could work through the pain yet still progress. He discovered that by decreasing the weight and increasing his rep range that he was actually experiencing better loads and stresses directly to the muscle rather than straining his joints and connective tissue.

In a 3-week phase layout, Neil has devised a 3-dimensional program that will make your muscles pop from the big screen like a 3-D action flick. Be warned, this program has been known to make even the manliest of bodybuilders squeal in agony. Are you ready to take your body to the next level with Neil Hill and Y3T? In the end, the only regret you'll have is if you don't do it!

Neil Hill's Fitness Program
Watch The Video - 14:52


Gettin' Huge With Y3T

Yoda 3 Training (Y3T), is split over a 9-week period and divided into three 3-week phases. The first week concentrates on heavy compound movements with a low-rep range. In the second week you'll use a combination of compound and isolation movements with a slightly higher rep range. In the third and final week, the approach is complete muscle failure with lighter weight and a high rep range.

At the end of week three you go back to week 1, 2, 3 and then repeat again. You'll repeat this for three phases or a total of nine weeks. After nine weeks, you'll take 5-7 days off from training for recovery. At that point, you can start the Y3T process over again.

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+ Click To Enlarge.
Neil Hill's Y3T system is now sweeping the U.S. as the
newest revolution in training principles.

Y3T is a unique 3-dimensional program formulated for packing on lean dense muscle, because it hits every aspect of the muscle within a short period of time. This program hits both your fast and slow-twitch muscle fibers and also focuses on stretching the fascia, connective tissue fibers that wrap around the muscles. The fascia can restrict the growth of your muscles by limiting the amount of room that's available for new muscle growth. Stretching your fascia with Y3T can help increase your muscles growth potential.

Y3T also significantly decreases the risk of injury by easing the strain to the joints by putting the onus directly on the muscle fibers where it should be. You are still getting the benefit of heavy lifting, but it's reduced to once every three weeks rather than every week which limits wear and tear on the body.

Day 1: Quads/Hamstrings

Warm up
Leg Press Leg PressLeg Press
4 sets
Working Sets
Leg Press Leg PressWide Stance Leg Press
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Hack Squat Hack SquatHack Squat
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Front Barbell Squat Front Barbell SquatWide Stance Front Squats
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Leg Extensions Leg ExtensionsLeg Extensions
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Warm Up
Working Sets
Lying Leg Curls Lying Leg CurlsLying Leg Curls
Week 1: 4 sets of 8-10 reps
Week 2: 4 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps
Leg Press Leg PressHigh Stance Leg Press
Week 1: 4 sets of 8-10 reps
Week 2: 4 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell DeadliftStiff-Legged Barbell Deadlift
Week 1: 4 sets of 8-10 reps
Week 2: 4 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps
Day 2: Back/Biceps

Warm Up
Working Sets
V-Bar Pulldown V-Bar PulldownV-Bar Pulldown
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 3 sets of 16-18 reps
Lying T-Bar Row Lying T-Bar RowLying T-Bar Row
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 3 sets of 16-18 reps
Low Pulley Row To Neck Low Pulley Row To NeckLow Pulley Row To Neck
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 3 sets of 16-18 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 3 sets of 16-18 reps
Warm Up
Working Sets
Barbell Curl Barbell CurlBarbell Curl
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Dumbbell Bicep Curl Dumbbell Bicep CurlDumbbell Bicep Curl
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar CurlClose-Grip EZ Bar Curl
Week 1: 2 sets of 8-10 reps
Week 2: 2 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Day 3: Chest/Triceps

Warm Up
Working Sets
Incline Dumbbell Press Incline Dumbbell PressIncline Dumbbell Press
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-18 reps
Incline Dumbbell Flyes Incline Dumbbell FlyesIncline Dumbbell Flyes
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-18 reps
Dips - Chest Version Dips - Chest VersionWeighted Dips - Chest Version
Week 1: 2 sets of 8-10 reps
Week 2: 2 sets of 12-14 reps
Week 3: 2 sets of 16-18 reps
Cable Crossover Cable CrossoverCable Crossover
Week 1: 1 drop set of 8-10 reps on each drop
Week 2: 1 drop set of 12-14 reps on each drop
Week 3: 1 triple drop set of 10-12 reps on each drop
Warm Up
Working Sets
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar AttachmentTriceps Pushdown - V-Bar
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Lying Triceps Press Lying Triceps PressLying Triceps Press
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
Week 1: 2 sets of 8-10 reps
Week 2: 2 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Day 4: Shoulders

Warm Up
Working Sets
Seated Dumbbell Press Seated Dumbbell PressSeated Dumbbell Press
Week 1: 2 sets of 8-10 reps
Week 2: 2 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Seated Side Lateral Raise Seated Side Lateral RaiseSeated Side Lateral Raise
Week 1: 4 sets of 8-10 reps
Week 2: 4 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
Week 1: 2 sets of 8-10 reps
Week 2: 2 sets of 12-14 reps
Week 3: 2 sets of 16-20 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt RaiseSeated Bent-Over Rear Delt Raise
Week 1: 4 sets of 8-10 reps
Week 2: 4 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps


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