Have you got what it takes to undergo one of the most strenous workouts in your life?! Presenting to you the Mr.India Yatinder Singh official workout and diet plan. This is the workout that Yatinder does, so finishing it will be no mean feat!
Yatinder Singh Workout:
| Exercises for cycle ‘A’ | Sets x Reps | Exercises for cycle ‘B’ | Sets x Reps |
| Day-1- am- Pectorals, Triceps | Day-1- am- Pectorals, Triceps | ||
| Incline bench press-350
Prone dumbbell H.G. press Incline dumbbell flyes – 350 Cable crossovers Cross bench dumbbell pullovers |
4X10-6-10F–6F+4F
3X6-8F–6F+4F 3X6-12F-8F 3X6-15F-12F 3X6-15F-12F |
Prone Bench press
Incline dumbbell press-350 Prone dumbbell Flyes Incline cable flyes- 250 Cross bench dumbbell pullovers |
4X10-6-10F–6F+4F 3X10-6F+4F -8F
3X10-12F-8F 3X5-12F-8F 3X5-15F-12F |
| Day-1-pm- Back, Traps, Biceps | Day-1-pm- Back, Traps, Biceps | ||
| Lat pull down front overhand grip- 16”
Bent over barbell rows- reg. grip Low pulley rows 14” overhand grip One arm dumbbell rows Dumbbell shrugs from side |
4X10-6-12F-8F
4X10-12F-8F-12F 3X10-10F-15F 2X15F-12F 4X10-15F-12F-15F |
Lat pull down front wide- 28”
T- Bar rows Low pulley rows curl grip- 16” One arm low pulley rows Barbell shrugs – 18” |
4X10-6-15F-12F
4X10-15F-12F-10F 3X10-15F-12F 2X15F-12F 4X10-15F-12F-10F |
| Day-2-am- Quadriceps | Day-2-am- Quadriceps | ||
| Thighs extension
Regular squats Machine hack squats – regular feet Duck squats at hack Sissy squats |
4X10-6-12F–8F+4F
5X10-6-12F-8F-12F 3X8-12F–10F+5F 2X15F-12F 2X5-F |
Thighs extension
Front squats at smith Leg press- regular feet Duck press Sissy squats |
4X10-6-12F–8F+6F
3X 10-6-12F 4X10-6-15F–10F+6F 2X15F-12F 2X5-F |
| Day-2-pm- Abdominals | Day-2-pm- Abdominals | ||
| Lying alternate leg raises
Hanging leg raises Over head cable side crunches Hip crunches Ab board crunches |
2×20-40 (total)
3X10-15F-10F 3×10-15F–10F+6F 3X5-F-F 3X10-F-F |
Lying cycling
Seated ‘V’ ups Lying side leg raises Ab board sit ups Knee high crunches |
2×20-40
3X10-15F-12F 3X5-F-F 3X10-15F–10F+6F 3X10-F-F |
What one needs to understand here is that F refers to failure and the degrees refers to the angle at which the exercise is being performed at. Needless to say an advanced bodybuilder needs an advanced plan to stay on top of his game!
| Exercises for cycle ‘A’ | Sets x Reps | Exercises for cycle ‘B’ | Sets x Reps |
| Day-3-am- Triceps | Day-3-pm- Triceps | ||
| Triceps pushdown V bar
Lying decline EZ bar extensions Overhead barbell French press One arm rope pushdowns |
5X10-8-10F-8F-10F
3X6-12F–6F+4F 3X6-12F-8F 2X6-12F |
Triceps rope pushdown
Lying decline dumbbell extensions Overhead cable French press One arm cable pushdown reg. grip |
5X10-8-12F-10F-8F
3X6-12F-8F 3X6-12F–8F+4F 2X6-12F |
| Day-3-pm- Biceps, Forearms | Day-3-pm- Biceps, Forearms | ||
| High incline dumbbell curls- 700
Steep dumbbell preacher curls O.A. Kneeling two arm cable curls- 11” Horizontal double biceps curls Barbell wrist curls |
4X10-6-10F–6F+4F
3X8-10F-6F 3X8-12F-8F 3X8-12F-8F 3X20F-15F-10F |
Low incline dumbbell curls- 250
Steep barbell preacher curls- 11” Standing two arm cable curls- 16” High pulley one arm cable curls Reverse wrist curls |
4X10-6-10F–6F+4F
3X8-10F-8F 3X8-12F-8F 3X8-12F-8F 3X10-15F-15F |
| Day-4-am- Hamstrings, Calves | Day-4-am- Hamstrings, Calves | ||
| Walking lunges
Lying thigh curls Incline lying dumbbell leg curls Stiff legged dead lifts Donkey caves raises |
2X10–20F
4X10-6-12F–8F+4F 2X6-12F 3X10-15F-15F 4X15-10-F(M)-F(R) |
Reverse lunges at smith
Incline dumbbell thigh curls Lying thigh curls- AIM & DIM Hyper extensions Donkey caves raises |
2X10–20F
4X10-12F-8F-6F 3X6-6F-6F 3X10-15F-15F 4X15-10-F(R)-F(M) |
| Day-4-pm- Deltoids | Day-4-pm- Deltoids | ||
| Arnold press
Mentzer side laterals Side cable push press One arm cable rear lateral raises Dumbbell reverse flyes on high bench Press behind the neck |
4X10-6-12F-8F
3X6-12F–8F+4F 3X6-10F-6F 3X8-15F–10F+6F 2X15F-12F 2X8-12F |
Side dumbbell press
Incline lying dumbbell side laterals Cable side lateral raises One arm dumbbell rear laterals Reverse flyes at Pec dec straight arms Alternate dumbbell front raises |
4X10-6-10F-6F
3X8-12F–8F+4F 2X12F-10F 3X8-15F–10F+6F 2X15F-12F 2X8–12F |
Muscle failure refers to the act of failing on a particular exercise, wherein your body refuses to do even one more rep!
| Exercises for cycle ‘A’ | Sets x Reps | Exercises for cycle ‘B’ | Sets x Reps |
| Day-5-am- Pecs special | Day-5-am- Pecs special | ||
| Narrow grip prone bench press- 18”
Incline dumbbell flyes–250 Pec dec flyes straight arm Stiff arm barbell pullovers |
4X10-6-12F-8F
3X10-15F-10F 3X6-12F-10F 2X10-15F |
Narrow grip smith bench press- 18”
Prone cable flyes Cable crossovers Stiff arm barbell pullovers |
4X10-6-12F-10F
3X8-15F-12F 3X6-15F-12F 2X10-15F |
| Day-5-pm- Lats special | Day-5-pm- Lats special | ||
| Lat pull downs front close- 12”
One arm same side pull downs High cable horse position rows O.A. One arm cable lat pulls ** |
4X10-6-12F-10F
3X6-12F-8F 3X6-15F-12F 3X6-15F-12F |
Lat pull downs front overhand -14”
One arm cross side pull downs Low cable horse position rows O.A. One arm cable lat flyes |
4X10-6-12F-10F
3X6-12F-8F 3X6-15F-12F 3X6-15F-12F |
| Day-6-am- Abdominals, Calves | Day-6-am- Abdominals, Calves | ||
| Hanging knee-ups
Hanging twisting leg raises Decline sit ups Standing calves raises Seated calves raises |
3X10-F-F
2X10-F 2X10-F-F 4X15-10-25F–15F+15F 3X15-30F-20F |
Ab board (high angle) knee ups
Twisting crunches on Ab board Ab board crunches Standing calves raises Toe press- two legged |
3X10-F-F
2X10-F 3X10-F-F 4X15-30F-20F-15F 3X15-30F-30F |
| Day-6-pm- Arms | Day-6-pm- Arms | ||
| Cable preacher curls- 11”
Seated one arm cable curls Dumbbell concentration curls B.O. Triceps pushdown V bar Overhead rope extension bent over Dumbbell kick back Day-7- Off Day-8- Repeat day-1, Cycle- B |
4X10-6-12F-8F
3X10-12F-8F 3X6-10F-8F 4X10-8-12F-8F 3X10-15F-10F 3X10-15F-12F |
Cable preacher curls- 16”
Opp. standing one arm cable curls Dumbbell concentration curls B.O. Dips behind the hips Overhead cable French curls Kick back by rope Day-7- Off Day-8- Repeat day-1, Cycle- A |
4X10-8-12F-8F
3X10-12F-10F 3X10-12F-10F 4X10-8-15F-10F 3X10-15F-12F 3X10-15F-12F |
| **stand under cable crossovers grip the handle from high side pulley then pull it horizontally on back side, focus on lower inner lat muscle. | |||
I know there will be some questions regarding this advanced workout plan. Post them in the comments below but do recognize that this workout is there for advanced gym goers only. The beginner or intermediate lifter’s body will not be able to cope with this high volume.
The diet is the differentating factor that changes a competitor into a champion. Below is the detailed diet plan of Yatinder Singh that helped Yatinder transform himself from a boy in Saharanpur to a silver medalist at the Mr.World competition!
Yatinder Singh Diet Plan:
| Food item | Quantity | Food item | Quantity |
| Early drink- 6.00 am | Lunch—1.30 pm | ||
| Soft water lukewarm
BCAA |
300 ml
5 g 5 g |
Soft water
Chicken Roti Salad |
150 ml
250 g 2 1 plate |
| Pre-Cardio drink- 6.15 am | Pre-Workout drink- 3.45 pm | ||
| Soft water
Cardio: Brisk walk- From- 6.30 To 7.15 am |
250 ml
1 serving |
Soft water
Pre-Workout supplement with carb Arginine Weight training workout- From- 4.00 To 5.15 am. |
250 ml
1 serving 2 g |
| Pre- Workout drink- 7.20 am | Post-Workout drink- 5.15 pm | ||
| Soft water
Zero carb Pre-Workout Arginine Weight training from 7.30 am |
250 ml
1 serving 2 g |
Soft water
Protein BCAA L-Glutamine White rice |
250 ml
40 g 5 g 5 g 1 bowl |
| Post-Workout drink-8.45 am | Dinner – 7.30 pm | ||
| Soft water
L-Glutamine Sweet potato |
250 ml
40 g 5 g 5 g 200 g |
Soft water
Chicken Fruits Multi Vitamin |
150 ml
250 g 200 g 1 serving |
| Mid-Morning meal- 11.00 am | Night drink- 10.00 pm | ||
| Soft water
Egg whites Fruits |
150 ml
10 200 g 1 serving |
Soft water
Roti |
250 ml
40 g 2 |
