Since his first open-class Mr. Olympia appearance as part of Team Y3T in 2014, William Bonac has grown to become one of the most feared athletes onstage in bodybuilding. This plan for getting a pair of shredded, symmetrical shoulders is based on the Mr. Olympia contender’s body type.
One of the key areas was adding more width to Bonac’s already freaky deltoids in order to emphasize that taper from the front and back. We also wanted to bring more width to his upper back and posterior deltoid tie-in.
Varied Angles
With Bonac, his Y3T program will always introduce new angles into his workout to not only add width and fullness to the area but also emphasize the tie-in across his posterior deltoids into his upper back. This is an area where we’ve really focused on this year, as it will add more maturity and width to Bonac’s physique. For instance, one Y3T workout might consist of using conventional lateral raises superset with partial lateral raises. The next workout might focus on lying cable incline lateral raises. The point is, to maximize shoulder development there must be a varied use of angles to target the same muscle using the same exercise. Another important thing to consider in relation to angles is range of motion. I will often shorten the range of motion Bonac is doing in order to keep the target area under tension.
Usually a Y3T split will work over three weeks focusing on lower reps in Week 1, moderate reps in Week 2, and higher reps in Week 3. However, the deltoids have more slow-twitch muscle fibers than many other muscle groups. As a result, to get as much fullness into Bonac’s deltoids as possible—leading to extra width— we’ve focused on more Week 2 and Week 3 Y3T workouts. We’re still doing Week 1 shoulder workouts, but we’re investing more of his training time on shoulders in the Week 2 and Week 3 ranges.
Training Frequency
Bonac will have additional posterior-deltoid work to include within back training. This means that this specific area of his deltoids is being stimulated more frequently, thus leading to quicker improvements within the area.
*Note: Eccentric phase three seconds; rest period between working sets 90 seconds.
WEEK 2 Y3T (ALTERNATE)
Week 2 Y3T (ALTERNATE)
Exercise
Reps
Sets
Machine Press
14-20
4
Cable Lateral Raise
14-20
3
Partial Lateral Raise
14-20
3
Bentover Cable Lateral Raise
14-20
4
Overhead Cable Crossover
14-20
2
*Note: Eccentric phase three seconds; rest period between working sets 90 seconds.
WEEK 2 Y3T
Week 2 Y3T
Exercise
Reps
Sets
Lateral Raise
14-20
4
Standing Barbell Power Press
14-20
6
Cable Lateral Raise
14-20
2
Reverse Pec Deck
14-20
4
Bent-Over Lateral Raise
14-20
2
*Note: Eccentric phase three seconds; rest period between working sets 90 seconds.
WEEK 3 Y3T
Week 3 Y3T
Exercise
Reps
Sets
Seated Lateral Raise
20-25
4
Seated Dumbbell Press
20-25
4
Bentover Lateral Raise superset with below Overhead Cable Crossover
20-25
4
Overhead Cable Crossover
20-25
4
*Note: Eccentric phase three seconds; rest period between working sets 90 seconds.
THE SCHEDULE
You can complete this shoulder workout cycle over four weeks, but the program is designed to last 12 weeks. Once you have completed all four weeks, repeat the program again for another four weeks, then repeat again for another four weeks.
