The Perfect Weight Training Program w/ Scott Kemp

I’ve personally tested this program for 16 weeks and I have to say I’m in love with it! This is the perfect weight training program to build strength, endurance and conditioning. And the best part about it is you can run it all year long and you’ll never plateau!

The program is called Y3T (Yoda 3 Training). It was created by a former Pro Bodybuilder named Neil Hills. And here is how it works. The program is a three week cycle that continues to repeat every three weeks. The first week of training you will lift heavy all week in the 8-10 rep range. This is where you build your strength and power. In the second week you’ll move into a moderate weight range of 12-15 reps per exercise into a hypertrophy state, helping you condition your muscles. Then, in week three you’ll move into a high volume training phase with rep ranges up to 30 per exercise. Hitting lots of supersets and drop sets to tap into endurance and your cardiovascular muscle building phase.

Neil Hills created this style of training but below is a program I specifically designed with particle exercises laid out each day with given reps and sets. I’ve also added in abs at the end of the training 4x a week. This program is not for beginners so if you haven’t been lifting weights for at least 1 year I would stuck to more of a basic plan. But if you have been training for some time and ready to step it up to the next level, give this a shot!

(Always warm up the muscle you are about to lift with light weight hitting a couple sets of 30 reps)

*BB= Bar Bell

*DB= Dumbbell 

Week 1:

Monday- Shoulders

Single arm cable lateral raises 4 sets 12 reps

Seated DB press 4 sets 8-10 reps

Seated DB lateral raises 3 sets 10-12 reps

Bent over DB reverse flys 4 sets 10-12 reps

Upright rows with Barbell 3 sets 8-10 reps

Barbell shrugs behind back 4 sets 8-10 reps

 

Tue- Arms

Weighted dips 4 sets 8-10 reps

Skull crushers 3 sets 8-10 reps

Straight bar cable push downs 4 sets 10-12 reps

Cable rop push downs 3 sets 10-12 reps

Standing BB curls 4 sets 8-10 reps

Incline seated DB alternating curls 4 sets 10-12 reps

Close grip preacher bench curls 4 sets 8-10 reps

Standing DB hammer curls 3 sets 10-12 reps

 

Wed- Legs

Squats 4 sets 8-10reps

Hack squat machine 4 sets 8-10 reps

Leg press machine 4 sets 10-12 reps

Seated leg extensions 5 sets 10-12 reps

Seated leg curls 5 sets 10-12 reps

 

Thur- Back

Weighted pull ups 3 sets 8-10 reps

Wide grip lat pull downs 3 sets 10-12 reps

Reverse grip pull downs 3 sets 10-12 reps

Bent over BB rows with reverse grip 4 sets 8-10reps

Single arm DB rows 3 sets 8-10 reps

Good mornings 4 sets 10-12 reps

 

Friday-Chest

Incline BB bench press 4 sets 8-10 reps

Incline DB press 4 sets 10-12 reps

Incline DB flys 4 sets 10-12 reps

Flat DB press 4 sets 10-12 reps

Machine flys 4 sets 10-12 reps

 

Week 2

Monday- Shoulders

Single arm cable lateral raises 4 sets 15 reps

Seated DB press 4 sets 12-15 reps

Seated DB lateral raises 3 sets 12-15 reps

Bent over DB reverse flys 4 sets 12-15 reps

Upright rows with Barbell 3 sets 12-15 reps

Barbell shrugs behind back 4 sets 12-15 reps

 

Tuesday- Arms

Weighted dips 4 sets 12-15 reps

Skull crushers 3 sets 12-15 reps

Straight bar cable push downs 4 sets 15-20 reps

Cable rop push downs 3 sets 15-20 reps

Standing BB curls 4 sets 12-15 reps

Incline seated DB alternating curls 4 sets 15-20 reps

Close grip preacher bench curls 4 sets 12-15 reps

Standing DB hammer curls 3 sets 15-20 reps

 

Wed- Legs

Squats 4 sets 12-15 reps

Hack squat machine 4 sets 12-15 reps

Leg press machine 4 sets 15-20 reps

Seated leg extensions 5 sets 12-15 reps

Seated leg curls 5 sets 15-20 reps

 

Thur- Back

Weighted pull ups 3 sets 12-15 reps

Wide grip lat pull downs 3 sets 15-20 reps

Reverse grip pull downs 3 sets 15-20 reps

Bent over BB rows with reverse grip 4 sets 12-15 reps

Single arm DB rows 3 sets 12-15 reps

Good mornings 4 sets 15-20 reps

 

Fri- Chest

Incline BB bench press 4 sets 12-15 reps

Incline DB press 4 sets 15-20 reps

Incline DB flys 4 sets 12-15 reps

Flat DB press 4 sets 12-15reps

Machine flys 4 sets 12-15 reps

Week 3:

(For every exercise in week 3 I want it to be a triple drop set totaling in 30 reps for each set. Example: Single arm cable lateral raises  you will start at a decent weight where you can do about 10 reps, then drop the weight lighter so that you can do about 10 more, then drop it lighter again so you can do 10 more. This is non stop and is one set. Usually you will need to drop the weight at about 20-30% each time. Make sure you are struggling at the end of each set or you didn’t go heavy enough. )

 

Mon-Shoulders

Single arm cable lateral raises 4 sets w/triple drop of 30 reps

Seated DB press 4 sets w/triple drop of 30 reps

Seated DB lateral raises 3 sets w/triple drop of 30 reps

Bent over DB reverse flys 4 sets w/triple drop of 30 reps

Upright rows with Barbell 3 sets w/triple drop of 30 reps

Barbell shrugs behind back 4 sets w/triple drop of 30 reps

 

Tue- Arms

Weighted dips 4 sets w/triple drop of 30 reps

Skull crushers 3 sets w/triple drop of 30 reps

Straight bar cable push downs 4 sets w/triple drop of 30 reps

Cable rope push downs 3 sets w/triple drop of 30 reps

Standing BB curls 4 sets w/triple drop of 30 reps

Incline seated DB alternating curls 4 sets w/triple drop of 30 reps

Close grip preacher bench curls 4 sets w/triple drop of 30 reps

Standing DB hammer curls 3 sets w/triple drop of 30 reps

 

Wed- Legs

Squats 4 sets w/triple drop of 30 reps

Hack squat machine 4 sets w/triple drop of 30 reps

Leg press machine 4 sets w/triple drop of 30 reps

Seated leg extensions 5 sets w/triple drop of 30 reps

Seated leg curls 5 sets w/triple drop of 30 reps

 

Thur-Back

Weighted pull ups 3 sets w/triple drop of 30 reps

Wide grip lat pull downs 3 sets w/triple drop of 30 reps

Reverse grip pull downs 3 sets w/triple drop of 30 reps

Bent over BB rows with reverse grip 4 sets w/triple drop of 30 reps

Single arm DB rows 3 sets w/triple drop of 30 reps

Good mornings 4 sets w/triple drop of 30 reps

 

Fri- Chest

Incline BB bench press 4 sets w/triple drop of 30 reps

Incline DB press 4 sets w/triple drop of 30 reps

Incline DB flys 4 sets w/triple drop of 30 reps

Flat DB press 4 sets w/triple drop of 30 reps

Machine flys 4 sets w/triple drop of 30 reps

 

 

 

 

Abs:

4xs a week at the end of training.

Switch back and forth from circuit A and B:

 

Circuit A 3 rounds non stop

– Handing leg raises 12-15 (hanging in a pullup bar, bring shins to bar)

-Wighted ab crunch machine 15-20

– Decline twists with 25-35lb plate in hands 20-30

 

Circuit B 3 rounds non stop

-Ab ball crunches 30-40 (slow and controlled)

-Flutter kicks 40-60

-Bicycle crunches 30-40