K.BUM Y3T (Back)
설정환,차재영,윤은기 JB들은 못하는 닐힐 코치의 Y3T 프로그램
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 8 reps |
| 2 | Squat (Smith Machine) | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps |
| 3 | Chest Press (Machine) | 3 | 8 reps |
| 4 | Chest Fly (Machine) | 3 | 8 reps |
| 5 | Chest Fly (Cable) | 3 | 8 reps |
| 6 | JM Press | 3 | 8 reps |
| 7 | Single Arm Overhead Tricep Extension | 4 | 8 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Row | 3 | 8 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8 reps |
| 3 | Seated Row (Cable) | 3 | 8 reps |
| 4 | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 5 | Bent Over Row (Barbell) | 3 | 8 reps |
| 6 | Lat Pulldown (Close Grip) | 3 | 8 reps |
| 7 | Bicep Curl (Dumbbell) | 4 | 8 reps |
| 8 | Bicep Curl (Barbell) | 3 | 8 reps |
| 9 | Bicep Curl (Cable) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 4 | 8 reps |
| 2 | Shoulder Press (Machine) | 4 | 8 reps |
| 3 | Lateral Raise (Machine) | 4 | 8 reps |
| 4 | Front Raise | 2 | 8 reps |
| 5 | Rear Delt Row | 4 | 8 reps |
| 6 | Rear Delt Fly (Cable) | 2 | 8 reps |
| 7 | Seated Calf Raise | 4 | 8 reps |
| 8 | Standing Calf Raise | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front PullDwon | 3 | 8 reps |
| 2 | Low Row | 3 | 8 reps |
| 3 | DY Row | 3 | 8 reps |
| 4 | T-Bar Row | 3 | 8 reps |
| 5 | Seated Row (Cable) | 3 | 8 reps |
| 6 | Bicep Curl (Machine) | 4 | 8 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 8 reps |
| 8 | Bicep Curl (Cable) | 2 | 8 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, K.BUM Y3T (Back) 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 100 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.
K.BUM Y3T (Back) 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.
K.BUM Y3T (Back) 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
