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!

Muscle Engagement

Front

Back

MuscleSet

Lats

13.6%

Upper Back

13%

Biceps

12.3%

Front Delts

9.1%

Triceps

9.1%

Chest

Hamstrings

6.6%

Quadriceps

5.9%

Middle Delts

5.5%

Calves

3.8%

Glutes

3.8%

Rear Delts

3.2%

Forearms

1.7%

Abs

1.3%

Lower Back

1.3%

Adductors

0.3%

Abductors

0.3%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Front PullDwon

8 reps

Low Row

8 reps

DY Row

8 reps

T-Bar Row

8 reps

Seated Row (Cable)

8 reps

Bicep Curl (Machine)

8 reps

Incline Curl (Dumbbell)

8 reps

Bicep Curl (Cable)

8 reps

Day 1

Front PullDwon

15 reps

High Row

15 reps

DY Row

15 reps

Low Row

15 reps

Lat Pulldown

15 reps

Bicep Curl (Machine)

15 reps

Bicep Curl (Dumbbell)

15 reps

Hammer Curl

15 reps

Day 1

Lat Pulldown

20 reps

Pullover (Machine)

20 reps

DY Row

20 reps

Low Row

20 reps

Seated Row (Cable)

25 reps

Bicep Curl (Machine)

20 reps

Bicep Curl (Cable)

20 reps

Preacher Curl (Dumbbell)

25 reps

Day 2

Leg Press (45 Degrees)

8 reps

Squat (Smith Machine)

8 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Leg Extension

8 reps

Stiff Leg Deadlift

8 reps

Leg Curl

8 reps

Single-Leg Leg Curl

8 reps

Day 2

Leg Extension

15 reps

Leg Press (45 Degrees)

15 reps

Hack Squat

15 reps

Seated Hamstring Curl

15 reps

Stiff Leg Deadlift

15 reps

Day 2

Leg Press (45 Degrees)

50 reps

Leg Extension

25 reps

Hack Squat

20 reps

Lunge (Dumbbell)

20 reps

Leg Curl

20 reps

Stiff Leg Deadlift

25 reps

Day 3

Incline Bench Press (Smith Machine)

8 reps

Incline Chest Press (Machine)

8 reps

Chest Press (Machine)

8 reps

Chest Fly (Machine)

8 reps

Chest Fly (Cable)

8 reps

JM Press

8 reps

Single Arm Overhead Tricep Extension

8 reps

Tricep Pushdown (Cable)

8 reps

Day 3

Chest Fly (Machine)

15 reps

Incline Chest Press (Machine)

15 reps

Chest Press (Machine)

15 reps

Cable Crossover

15 reps

Tricep Pushdown (Cable)

15 reps

V-Handle Tricep Pushdown (Cable)

15 reps

Tricep Kickback

15 reps

Day 3

Incline Chest Press (Machine)

20 reps

Chest Press (Machine)

20 reps

Chest Fly (Machine)

20 reps

Cable Crossover

20 reps

Tricep Pushdown (Cable)

20 reps

Overhead Tricep Extension (Cable)

20 reps

Day 4

High Row

8 reps

Chest Supported Row (Machine)

8 reps

Seated Row (Cable)

8 reps

Bent Over Row (Dumbbell)

8 reps

Bent Over Row (Barbell)

8 reps

Lat Pulldown (Close Grip)

8 reps

Bicep Curl (Dumbbell)

8 reps

Bicep Curl (Barbell)

8 reps

Bicep Curl (Cable)

8 reps

Day 4

Lat Pulldown

15 reps

T-Bar Row

15 reps

Seated Wide-Grip Row (Cable)

15 reps

Single Arm High Row (Cable)

15 reps

Preacher Curl (EZ Bar)

15 reps

Bicep Curl (Dumbbell)

15 reps

Hammer Curl

15 reps

Day 4

Front PullDwon

20 reps

DY Row

20 reps

T-Bar Row

20 reps

Seated Row (Cable)

20 reps

Single Arm Iso Row

25 reps

Bicep Curl (Machine)

20 reps

Bicep Curl (Cable)

20 reps

Incline Curl (Dumbbell)

25 reps

Day 5

Seated Military Press (Smith Machine)

8 reps

Shoulder Press (Machine)

8 reps

Lateral Raise (Machine)

8 reps

Front Raise

8 reps

Rear Delt Row

8 reps

Rear Delt Fly (Cable)

8 reps

Seated Calf Raise

8 reps

Standing Calf Raise

8 reps

Day 5

Lateral Raise (Machine)

15 reps

Shoulder Press (Machine)

15 reps

Front Raise

15 reps

Face Pull

15 reps

Rear Delt Fly (Machine)

15 reps

Seated Calf Raise

15 reps

Standing Calf Raise

15 reps

Day 5

Lateral Raise (Machine)

20 reps

Shoulder Press (Machine)

20 reps

Front Raise

20 reps

Rear Delt Fly (Dumbbell)

20 reps

Seated Calf Raise

20 reps

Standing Calf Raise

20 reps

Day 2

Leg Press (45 Degrees)

3 Sets

8 Reps

Squat (Smith Machine)

3 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Leg Extension

3 Sets

8 Reps

Stiff Leg Deadlift

3 Sets

8 Reps

Leg Curl

4 Sets

8 Reps

Single-Leg Leg Curl

3 Sets

8 Reps

Day 3

Incline Bench Press (Smith Machine)

3 Sets

8 Reps

Incline Chest Press (Machine)

3 Sets

8 Reps

Chest Press (Machine)

3 Sets

8 Reps

Chest Fly (Machine)

3 Sets

8 Reps

Chest Fly (Cable)

3 Sets

8 Reps

JM Press

3 Sets

8 Reps

Single Arm Overhead Tricep Extension

4 Sets

8 Reps

Tricep Pushdown (Cable)

3 Sets

8 Reps

Day 4

High Row

3 Sets

8 Reps

Chest Supported Row (Machine)

3 Sets

8 Reps

Seated Row (Cable)

3 Sets

8 Reps

Bent Over Row (Dumbbell)

3 Sets

8 Reps

Bent Over Row (Barbell)

3 Sets

8 Reps

Lat Pulldown (Close Grip)

3 Sets

8 Reps

Bicep Curl (Dumbbell)

4 Sets

8 Reps

Bicep Curl (Barbell)

3 Sets

8 Reps

Bicep Curl (Cable)

2 Sets

8 Reps

Day 5

Seated Military Press (Smith Machine)

4 Sets

8 Reps

Shoulder Press (Machine)

4 Sets

8 Reps

Lateral Raise (Machine)

4 Sets

8 Reps

Front Raise

2 Sets

8 Reps

Rear Delt Row

4 Sets

8 Reps

Rear Delt Fly (Cable)

2 Sets

8 Reps

Seated Calf Raise

4 Sets

8 Reps

Standing Calf Raise

4 Sets

8 Reps

Day 1

Front PullDwon

3 Sets

8 Reps

Low Row

3 Sets

8 Reps

DY Row

3 Sets

8 Reps

T-Bar Row

3 Sets

8 Reps

Seated Row (Cable)

3 Sets

8 Reps

Bicep Curl (Machine)

4 Sets

8 Reps

Incline Curl (Dumbbell)

3 Sets

8 Reps

Bicep Curl (Cable)

2 Sets

8 Reps