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K.BUM Y3T (Back)

by ne2nom

Program Description

커지거나 뒤지거나

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 22, 2025 07:51
  • Last Edited
    Jun 18, 2025 11:58

Summary

Unleash your potential with the K.BUM Y3T (Back) program, a dynamic 3-week training plan designed to sculpt and strengthen your upper body. Committing five days a week, you'll engage in targeted exercises that focus on your back and arms, utilizing machines and cables for maximum efficiency. Expect to build muscle and improve your overall strength through a carefully structured routine that balances intensity and recovery. Elevate your fitness journey and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front PullDwon
3
15 reps
-
2
High Row
3
15 reps
-
3
DY Row
3
15 reps
-
4
Low Row
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Hammer Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
20 reps
-
2
Pullover (Machine)
4
20 reps
-
3
DY Row
4
20 reps
-
4
Low Row
4
20 reps
-
5
Seated Row (Cable)
2
25 reps
-
6
Bicep Curl (Machine)
3
20 reps
-
7
Bicep Curl (Cable)
3
20 reps
-
8
Preacher Curl (Dumbbell)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Press (45 Degrees)
2
15 reps
-
3
Hack Squat
2
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
50 reps
-
2
Leg Extension
6
25 reps
-
3
Hack Squat
3
20 reps
-
4
Lunge (Dumbbell)
3
20 reps
-
5
Leg Curl
6
20 reps
-
6
Stiff Leg Deadlift
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
4
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
7
Tricep Kickback
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
8
20 reps
-
2
Chest Press (Machine)
4
20 reps
-
3
Chest Fly (Machine)
4
20 reps
-
4
Cable Crossover
4
20 reps
-
5
Tricep Pushdown (Cable)
6
20 reps
-
6
Overhead Tricep Extension (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Seated Wide-Grip Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Hammer Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front PullDwon
4
20 reps
-
2
DY Row
4
20 reps
-
3
T-Bar Row
4
20 reps
-
4
Seated Row (Cable)
4
20 reps
-
5
Single Arm Iso Row
2
25 reps
-
6
Bicep Curl (Machine)
3
20 reps
-
7
Bicep Curl (Cable)
3
20 reps
-
8
Incline Curl (Dumbbell)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Front Raise
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
6
20 reps
-
2
Shoulder Press (Machine)
6
20 reps
-
3
Front Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
6
20 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Standing Calf Raise
4
20 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Squat (Smith Machine)
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 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
8 Reps
-
5
Chest Fly (Cable)
3 Sets
8 Reps
-
6
JM Press
3 Sets
8 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 4
1
High Row
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
5
Bent Over Row (Barbell)
3 Sets
8 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
8
Bicep Curl (Barbell)
3 Sets
8 Reps
-
9
Bicep Curl (Cable)
2 Sets
8 Reps
-
Day 5
1
Seated Military Press (Smith Machine)
4 Sets
8 Reps
-
2
Shoulder Press (Machine)
4 Sets
8 Reps
-
3
Lateral Raise (Machine)
4 Sets
8 Reps
-
4
Front Raise
2 Sets
8 Reps
-
5
Rear Delt Row
4 Sets
8 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
8 Reps
-
7
Seated Calf Raise
4 Sets
8 Reps
-
8
Standing Calf Raise
4 Sets
8 Reps
-
Day 1
1
Front PullDwon
3 Sets
8 Reps
-
2
Low Row
3 Sets
8 Reps
-
3
DY Row
3 Sets
8 Reps
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Machine)
4 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
8
Bicep Curl (Cable)
2 Sets
8 Reps
-