Module 33: Legendary workout from a guy who beat Arnold

Last week I shared my "fall back" workout with you. It's a workout I rely on mainly to maintain when life gets crazy. I rely on that workout because it only needs to be done 2x per week. But make no mistake about it -- you can really make some phenomenal gains if you ramp up the volume from time to time.

So today I want to give you a high-volume pump workout. But no just any workout. This is a workout from one of only 3 men to ever defeat Aaaaaarnold in a bodybuilding competition. And this guy did it NATURALLY (unlike Arnold who started juicing when he was 13).

His name? Chet Yorton.

His training schedule was very high volume: For bench press he would load 300lbs on the bar and do as many sets as it took until he got to 100 reps. Then AFTER that he would do a single rep with 405lbs. Can you imagine?

Here is the training program Chet Yorton used for most of his career. This is a push-pull workout where Monday is Chest, Shoulders and Triceps (your “pushing” muscles) and Tuesday is legs, back and biceps (“pulling” exercises.) Wednesday would be off and then you would repeat Monday’s workout on Thursday and Tuesday’s workout on Friday.

Mondays & Thursdays
Chest, Shoulders and Triceps:
Bench Press: as many sets as necessary until you reach 100 reps total, then 1 rep max
Lateral Raise:
5 Sets, 8-10 Reps
Bent-over Lateral Raise:
5 Sets, 8-10 Reps
Barbell Overhead Press:
5 Sets, 8-10 Reps
Barbell Front Raise:
5 Sets, 8-10 Reps
Cable triceps press downs:
5 Sets 8-10 Reps
Reverse Grip Dips:
5 Sets, 8-10 Reps
One-Arm French Press:
5 Sets, 8-10 Reps
Triceps Kickbacks:
5 Sets, 8-10 Reps

Tuesdays & Fridays
Back, Biceps and Legs:
Behind the neck pull-downs:
5 Sets, 8-10 Reps
Wide-Grip Rows:
5 Sets, 8-10 Reps
Reverse-Grip Rows to waist:
5 Sets, 8-10 Reps
One-arm dumbbell rows:
5 Sets, 8-10 Reps
Barbell Curls:
5 Sets, 8-10 Reps
Concentration Curls:
5 Sets, 8-10 Reps
Seated Alternating Dumbbell Curls 5 Sets, 8-10 Reps
Standing Dumbbell Curls:
5 Sets, 8-10 Reps
Squats:
5 Sets, 8-10 Reps
Hack-Slide Machine:
5 Sets, 8-10 Reps
Leg Curls:
5 Sets, 8-10 Reps

Leg Extensions:
5 Sets, 8-10 Reps
Machine Standing calf raises Toes pointed straight:
5 Sets, 40 Reps
Machine Standing calf raises Toes pointed out:
5 Sets, 40 Reps
Machine Standing calf raises Toes pointed in:
5 Sets, 40 Reps
After Each Workout session:
Incline Crunches: 500 reps
Leg Raises: 500 reps

While I can’t possibly imagine performing a workout like this for too long, it might be a good change of pace program for a month or two. And there’s certainly value to performing high volume to spur muscle growth. For more on that, you may wish to

But make no mistake about it. You can see some phenomenal gains if you ramp up the volume for short periods of time.

Matt Marshall, certified personal trainer and founder of Fitness Under Oath

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