Need Help? Customer Support 1-866-236-8417

Fitness 360: Training Program - Gal Ferreira Yates

Much like her husband, Dorian Yates, Gal does what she can to leave her 'blood and guts' on the floor of the gym. Her heavy lifting is meant for one thing: building muscle.

Fitness 360: Training Program - Gal Ferreira Yates

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: Delts/Triceps/Abs/Cardio
1

Front Dumbbell Raise

3 sets to failure
Front Dumbbell Raise Front Dumbbell Raise

2

Side Lateral Raise

3 sets to failure
Side Lateral Raise Side Lateral Raise

3
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

4

Dumbbell Shoulder Press

3 sets to failure
Dumbbell Shoulder Press Dumbbell Shoulder Press

5

Triceps Pushdown

3 sets to failure
Triceps Pushdown Triceps Pushdown

6
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Day 2: back
Superset
1

Bent-Arm Barbell Pullover

3 sets to failure
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

Wide-Grip Lat Pulldown

3 sets to failure
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

One-Arm Dumbbell Row

3 sets to failure
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Seated Cable Rows

3 sets to failure
Seated Cable Rows Seated Cable Rows

4
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6

Reverse Machine Flyes

3 sets to failure
Reverse Machine Flyes Reverse Machine Flyes

Day 3: rest/cardio
Day 4: Chest/Biceps/Abs
1
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2

Dumbbell Bench Press

3 sets to failure
Dumbbell Bench Press Dumbbell Bench Press

3

Incline Dumbbell Flyes

3 sets to failure
Incline Dumbbell Flyes Incline Dumbbell Flyes

4

Cable Crossover

3 sets to failure
Cable Crossover Cable Crossover

5

Machine Bicep Curl

3 sets to failure
Machine Bicep Curl Machine Bicep Curl

6

Barbell Curl

3 sets to failure
Barbell Curl Barbell Curl

7

Hammer Curls

3 sets to failure
Hammer Curls Hammer Curls

Day 5: Legs
1

Leg Extensions

3 sets, 10-20 reps
Leg Extensions Leg Extensions

2

Leg Press

3 sets, 10-20 reps
Leg Press Leg Press

3

Barbell Squat

3 sets, 10-20 reps
Barbell Squat Barbell Squat

4

Dumbbell Lunges

3 sets, 10-20 reps
Dumbbell Lunges Dumbbell Lunges

5

Lying Leg Curls

3 sets to failure
Lying Leg Curls Lying Leg Curls

6
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

7

Standing Calf Raises

3 sets to failure
Standing Calf Raises Standing Calf Raises

8

Seated Calf Raise

3 sets to failure
Seated Calf Raise Seated Calf Raise

Day 6: rest/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