Gal didn't get her body by just lying around. It took effort. Now she plans to take her physique to a new level as she trains for the Physique category.

Physique athletes require more muscle than figure athletes, but can't be over-muscled like bodybuilders. Gal plans on building her chest, arms, shoulders and calves to match her rounded thighs and booty. This Brazilian beauty has the genetics, athletic background, and help of her husband Dorian Yates to grow muscle.



Gal's goal is to grow her upper body. "I don't count reps for my upper body because I always try to go to failure and beyond." She trains heavy for her legs, but doesn't go to failure because they already have the size she needs. Always on the hunt for symmetry, Gal is trying to make her upper and lower halves symmetrical. "I do go to failure when I train my claves and hamstrings, though," she explains. "My calves could be bigger, and I'm always trying to keep the fat off my hamstrings."

Training to build is a change from Gal's figure-physique training pattern. As a Figure athlete trying to win shows in the United States, she was constantly trying to downsize her lower body.

"I like the change," Gal says. "I can train heavier now." Gal's physique-preparation program is heavy and intense—definitely not for the faint of heart.

Day 1
1
Alternating dumbbell front raise
3 sets, to failure
+ 6 more exercises

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Day 2
1
Superset
Wide-Grip Decline Barbell Pullover
3 sets, to failure
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Rest

Day 4
1
Barbell Incline Bench Press Medium-Grip
3 sets, to failure
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5
1
Leg Extensions
3 sets, to failure
+ 8 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Rest and Cardio

Day 7: Fierce Cardio

"For cardio, I do MMA Cross training," Yates says. "It takes less time and is more intense than doing an hour of regular cardio on a bike or treadmill. It's also less stressful on my knees. I've had great success with doing my cardio this way."



"In the off-season, I do cardio 3-4 times per week. It just depends on my goals and how I want to look. My pre-contest cardio occurs five times per week, twice per day."

Gal Ferreira Yates Fitness 360

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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