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Y3T Training | Week 2

Y3T Training | Week 2

Here's your Y3T Training Week 2 plan, which follows on from our introduction and week 1 training, which you can find here.

Week 2 on the Y3T program focuses on the fast twitch muscle fibers (Type 2A), this muscle fiber reacts to lighter weights than week 1 with a rep range of 12 – 16 reps. The science behind the program is you’re constantly causing your muscle fibers to adapt to the different rep ranges and weights each week. A big tip for week 2 is to really focus on mind to muscle connection and really think about which muscles your targeting and how to isolate them, as you’ll see from the workout in week 2 we start to introduce more isolated exercises alongside the compound exercises.

From a personal point of view I’ve mixed the exercises up slightly, focusing on certain areas I want to improve such as upper chest and width of lats to make the relevant improvements for my next mens physique show. I’m still sticking to the weekly rep ranges and just tweaking the exercises. I’m also training legs twice a week on the Y3T program, Quads and hamstrings one day and Quads and calves another day, as you can see from the pic below it’s helping improved overall development in my legs.

Supplements

My post workout shake consists of PURE 80 Whey (double chocolate flavor), waxy maize, 10g PURE creatine and 10g PURE L-Glutamine. This is perfect to recovery and to replenish the muscles you’ve been breaking down with the relevant nutrition.

Y3t training

Y3T Week 2 Workouts:

Full warm up and stretching before every workout

Day 1: Quads & Hamstrings

Front Squats 4 sets 14 – 16 reps 60 – 90 seconds
Hack Squat 4 sets 14 – 16 reps 60 – 90 seconds
Leg Extensions 4 sets 14 – 16 reps 60 – 90 seconds
Seated Leg Curl 3 sets 14 – 16 reps 60 – 90 seconds
Seated Leg Curl (single leg) 3 sets 14 – 16 reps 60 – 90 seconds
Stiff-Legged Deadlifts 3 sets 14 – 16 reps 60 – 90 seconds

Day 2: Chest & Triceps

Pec Deck 4 sets 14 – 16 reps 60 – 90 seconds
Smith Machine Incline press 3 sets 14 – 16 reps 60 – 90 seconds
Incline DB Flyes 3 sets 14 – 16 reps 60 – 90 seconds
Seated Tricep Extentions 3 sets 14 – 16 reps 60 – 90 seconds
Weighted bench dips 3 sets 14 – 16 reps 60 – 90 seconds
Skull Crushers 3 sets 14 – 16 reps 60 – 90 seconds

Day 3: Rest Day

Day 4: Back & Biceps

Wide Lat Pulldown 3 sets 14 – 16 reps 60 – 90 seconds
Lying T-Bar Row 3 sets 14 – 16 reps 60 – 90 seconds
Rack Pulls 3 sets 14 – 16 reps 60 – 90 seconds
Seated Cable Row 3 sets 14 – 16 reps 60 – 90 seconds
EZ Bar Curl 4 sets 14 – 16 reps 60 – 90 seconds
Seated DB Curls 4 sets 14 – 16 reps 60 – 90 seconds

 Day 5: Shoulders & Calves

Side Lateral Raise 3 sets 14 – 16 reps 60 – 90 seconds
Military Press 3 sets 14 – 16 reps 60 – 90 seconds
Seatd DB Press 3 sets 14 – 16 reps 60 – 90 seconds
Lying rear Lateral raise 3 sets 14 – 16 reps 60 – 90 seconds
Donkey calf raise 4 sets 14 – 16 reps 60 – 90 seconds
Standing calf rasie 4 sets 14 – 16 reps 60 – 90 seconds

Day 6: Rest Day

Day 7: Rest Day


By Lee Malone

gains muscle growth Training workouts
Posted 18 Apr 2023