Neil Hill is the creator of Y3T, a training program that’s taken the bodybuilding world by storm and was adopted by 7x 212 Mr Olympia James ‘Flex’ Lewis. The training program is based on three 3-week phases totaling nine weeks.
Neil Hill has worked with some of the biggest names in bodybuilding, and developed his training program based on what he had learned and experienced as a coach. Neill could very well have been a bodybuilding icon of his own, getting his pro card in 2001. Sadly, a terrible knee injury forced him to retire from bodybuilding just six months later.
Luckily for the bodybuilding world, Neil decided to become a bodybuilding coach, helping many big names in the industry such as Kris Gethin, William Bonac, and of course Flex Lewis. During his rehabilitation, Neil started to lift lighter weights for more reps to cut down the risk of further injury. He found that this method led to surprising muscle gains without causing damage to the joints.
It was from this moment of clarity that Y3T was founded. As you will see when you take a look at his workout (below), Y3T combines different levels of resistance and different rep-ranges. This allows the different types of muscle fiber (Type I, Type II, Type IIa) to be worked, and helps to cut down the risk of overuse injuries.
It’s a common misconception that Y3T is only suitable for bodybuilders, in fact, anyone can benefit from these principles. No matter what your goal, changing your training intensity and volume is an effective way to see strength gains, and protect your joints. But enough talk, let’s check out the Y3T training program.
Y3T Workout System – Yoda Three Training
Y3T training – or Yoda Three Training – was developed by bodybuilder Neil “Yoda” Hill. It cycles three different styles of training:
- Week 1 – Compound exercises involving the use of heavy weight.
- Week 2 – A mix of compound and isolation exercises using a more moderate weight.
- Week 3 – A mix of compound and isolation exercises with a focus on higher reps and high intensity.
Note: You will repeat this cycle 3 times, and then change exercises. Therefore, each cycle lasts 9 weeks. During each subsequent week, try to add more weight for all exercises.
Week 1 Workout. Use 2-3 basic, heavy compound exercises and work between the 6 to 10 rep range.
Week 2 Workout. Add in an isolation exercise, but keep this week close to week one as far as exercise selection goes. Work in the 10 to 14 rep range, and continue to use 2-3 sets per exercise.
Week 3 Workout. This is a crazy week. Work in the 14 to 30 (plus) rep range, and utilize your favorite high intensity techniques – drop sets, rest pause sets, giant sets, supersets. Reduce your workout volume and get intense! Week 3 is known as “total annihilation” week.
Week 1 Example for Chest Training
- Bench Press 2-3 sets of 6-10 reps
- Incline Dumbbell Press2-3 sets of 6-10 reps
- Decline Bench Press 2-3 sets of 6-10 reps
Week 2 Example for Chest Training
- Bench Press 2-3 sets of 10-14 reps
- Incline Dumbbell Press 2-3 sets of 10-14 reps
- Pec Dec or Flyes 2-3 sets of 10-14 reps
- Decline Bench Press 2-3 sets of 10-14 reps
Week 3 Example of Chest Training
- 1 set…Hammer Strength Bench Press – Rest pause to 30-40 reps.
- 1 set…Push Ups – One set to max reps (20+).
- 1 set…Pec Dec – Triple drop sets, each to failure.
- 1 set…Giant set with dumbbell bench, flyes, incline dumbbell bench and cable crossovers.
- 1 set…Smith Incline – slow 6 second negatives to failure, with forced reps beyond failure.
Skip to Section