Y3T JB용(등,어깨)
파워 데이 1.2 Y3T 로우 데이 3.4.5 볼륨 약점 부위 1.3.5 주 최대 3회 가능 주 마다 약점 부위 변경하여 피로도 관리 가능
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm High Row (Cable) | 2 | 15 reps |
| 2 | Face Pull | 2 | 15 reps |
| 3 | Front PullDwon | 3 | 8 reps |
| 4 | Seated Row (Cable) | 3 | 8 reps |
| 5 | Single Arm Iso Row | 3 | 8 reps |
| 6 | Lat Pulldown (Close Grip) | 3 | 8 reps |
| 7 | Seated Military Press (Smith Machine) | 3 | 8 reps |
| 8 | Shoulder Press (Machine) | 3 | 15 reps |
| 9 | Lateral Raise (Machine) | 3 | 20 reps |
| 10 | Rear Delt Fly (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 2 | 20 reps |
| 2 | Squat (Barbell) | 3 | 8 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 5 | Leg Extension | 3 | 8 reps |
| 6 | Leg Curl | 3 | 8 reps |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 2 | 20 reps |
| 2 | Seated Military Press (Smith Machine) | 3 | 8 reps |
| 3 | Shoulder Press (Machine) | 3 | 15 reps |
| 4 | Lateral Raise (Machine) | 3 | 20 reps |
| 5 | Lateral Raise (Cable) | 3 | 20 reps |
| 6 | Face Pull | 3 | 20 reps |
| 7 | Seated Dip (Machine) | 3 | 15 reps |
| 8 | Tricep Extension (Cable) | 3 | 15 reps |
| 9 | Tricep Pushdown (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm High Row (Cable) | 2 | 15 reps |
| 2 | Face Pull | 2 | 15 reps |
| 3 | Front PullDwon | 3 | 15 reps |
| 4 | Chest Supported Row (Machine) | 3 | 15 reps |
| 5 | T-Bar Row | 3 | 15 reps |
| 6 | Seated Row (Cable) | 3 | 15 reps |
| 7 | Bicep Curl (Machine) | 3 | 15 reps |
| 8 | Hammer Curl | 3 | 15 reps |
| 9 | Incline Curl (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 2 | 15 reps |
| 2 | Face Pull | 2 | 15 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 4 | Incline Chest Press (Machine) | 3 | 15 reps |
| 5 | Chest Press (Machine) | 3 | 15 reps |
| 6 | Lateral Raise (Machine) | 3 | 20 reps |
| 7 | Lateral Raise (Cable) | 3 | 20 reps |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 15 reps |
| 9 | Rear Delt Fly (Cable) | 3 | 20 reps |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Y3T JB용(등,어깨) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Y3T JB용(등,어깨) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Y3T JB용(등,어깨) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
