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Y3T

by Jake K.
1 athletes joined

Program Description

Nut up or shut up, do the work, don’t skip. Use rest-pause in between sets.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 10, 2025 01:43
  • Last Edited
    Nov 11, 2025 01:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Front Delts
10%
Hamstrings
9.8%
Quadriceps
9.3%
Upper Back
9.1%
Chest
7.9%
Glutes
7.6%
Biceps
7.1%
Middle Delts
6.1%
Lats
5.9%
Calves
4.4%
Rear Delts
3.3%
Lower Back
2.9%
Abs
1.9%
Adductors
1.2%
Forearms
1.1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Leg Curl
4
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
15 reps
-
2
Hack Squat
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Curl
5
15 reps
-
5
Stiff Leg Deadlift
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
-
2
Leg Extension
6
20 reps
-
3A
Squat (Barbell)
3
20 reps
-
3B
Walking Lunge
3
20 reps
-
4A
Leg Curl
4
20 reps
-
4B
Leg curl (lower Half Partials)
4
20 reps
-
5
Stiff Leg Deadlift
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Iso Lateral Decline Press
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
7
Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
15 reps
-
3
Incline Cable Chest Press
2
15 reps
-
4
Bench Press (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
6
20 reps
-
2
Incline Chest Fly (Dumbbell)
4
20 reps
-
3
Chest Fly (Cable)
4
20 reps
-
4
Tricep Pushdown (Cable)
9
20 reps
-
5
Tricep Extension (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Bicep Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
15 reps
-
2
High Row
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Preacher Curl (EZ Bar)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
20 reps
-
2
Rack Pull (Barbell)
4
20 reps
-
3
Seated Row (Cable)
4
20 reps
-
4
Barbell Row
2
20 reps
-
5
Preacher Curl (EZ Bar)
2
20 reps
-
6
Preacher Curl (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
2
8 reps
-
4
Rear Delt Row
4
8 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Standing Calf Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Front Raise
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
6
20 reps
-
2
Lateral Raise (Dumbbell)
6
20 reps
-
3
Front Raise
4
20 reps
-
4
Reverse Pec Deck
5
20 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Standing Calf Raise
3
20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Stiff Leg Deadlift
3 Sets
8 Reps
-
6
Leg Curl
4 Sets
8 Reps
-
7
Single-Leg Leg Curl
3 Sets
8 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Iso Lateral Decline Press
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Tricep Extension (Cable)
4 Sets
8 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Rack Pull (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
7
Bicep Curl (Cable)
3 Sets
8 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Front Raise
2 Sets
8 Reps
-
4
Rear Delt Row
4 Sets
8 Reps
-
5
Seated Calf Raise
4 Sets
8 Reps
-
6
Standing Calf Raise
4 Sets
8 Reps
-