Y3T Program - Week 3

So here it is, the week I’ve heard so much about from people that have already started the Y3T Program, Week 3. This week I’ll increase volume and involve, drop sets and super sets into the mix as well. Considering I normally train by myself I really had to utilise rest pause in order to keep the weight heavy, taking a 5/6 seconds break and then getting out another 3-5 reps.

For this week I’ve noted down the weights I’m lifting and have also put the daily workouts in a different format than previous weeks, so I hope this helps.

DAY 1 – Quads & Hamstrings

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Leg Extensions	28kg x 20	28 kg x 20	28kg x 20	29kg x 20
Leg Extensions (2 triple drop sets)	63kg x 15 49kg x 15 35kg x 10	56kg x 15 42kg x 15 35kg x 10	XX	XX
(warm up) Squats	30kg x 15	40kg x 15	XX	XX
Squats (25 reps x 2)	55kg x 25	60kg x 25	XX	XX
Standing Platform Lunges (20reps x 2)	20kg dumbbells x 20	20kg dumbbells x 20	XX	XX
Leg Press (50reps x 2)	61kg x 50	61kg x 50	XX	XX
Superset	XX	XX	XX	XX
Lying Leg Curl (25 reps x 2)	35kg x 25	40kg x 25	XX	XX
Stiff Legged Deadlift (25reps x 2)	40kg x 25	40kg x 25	XX	XX

DAY 2 – Chest & Triceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) incline Smith machine	30kg x 20	30kg x 20	30kg x 20	30kg x 20
Incline Smith machine (3 drop sets x 15 reps)	60kg x 15 50kg x 15	60kg x 15 55kg x 15	60kg x 15 55kg x 15	XX
Incline dumbbell flyes (3 drop sets x 16 reps)	16kg x 15 12kg x 12 8kg x 12	16kg x 15 12kg x 12 8kg x 12	16kg x 15 12kg x 12 8kg x12	XX
(warm up) Tricep push down	14kg x 20	14kg x 20	14kg x 20	14kg x 20
Tricep push down (3 drop sets x 20 reps)	20kg x 20 16kg x 20 12kg x 20	20kg x 20 16kg x 20 12kg x 20	20kg x 20 16kg x 20 12kg x 20	XX

DAY 3 – Rest Day

On my rest day last week I received a tweet from Y3T creator Neil Hill and he also retweeted the link for last week’s post as well, so a big thank you for that.

DAY 4 – Back & Biceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Low pulley row	14kg x 20	14kg x 20	14kg x 20	14kg x 20
Superset	XX	XX	XX	XX
Low pulley row: (16 reps x 2, wide grip pull downs 16 reps x 2)	16kg x 16 50kg x 16	16kg x 16 50kg x 16	XX	XX
Superset	XX	XX	XX	XX
T Bar row (20 reps x 2)	20kg + Olympic bar x 20	20kg + Olympic bar x 20	XX	XX
Straight arm pull downs (14 reps x 2)	28kg x 15	28kg x 15	XX	XX
Dumbbell pull overs (20 reps x 2)	24kg x 20	24kg x 20	XX	XX
(warm up) EZ bar curls	15kg x 20	15kg x 20	15kg x 20	XX
EZ bar curls (25 reps x 3)	10kg + EZ Bar x 25	10kg + EZ Bar x 25	10kg + EZ Bar x 25	XX
Seated dumbbell curl (2 drop sets x 15 reps)	10kg x 15 8kg x 15	10kg x 15 6kg x 15	XX	XX

DAY 5 – Shoulders & Calves

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Seated side lateral raise	4kg x 20	4kg x 20	4kg x 20	4kg x 20
Seated side lateral raise (2 triple drop sets x 15 reps)	10kg x 15 6kg x 15 4kg x 15	10kg x 15 6kg x 15 4kg x 15	XX	XX
Power clean press (3 sets x 25 reps)	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	XX
Seated front dumbbell raise (20 reps x 2)	8kg x 20	8kg x 20	XX	XX
Reverse machine flyes (triple drop set 16 reps x 3)	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	XX
(warm up) machine calf raise	40kg x 20	40kg x 20	XX	XX
Single leg calf raise (25 reps x 2)	25kg plate x 25	25kg plate x 25	XX	XX
Smith machine calf raise (25 reps x 2)	55kg plate x 25	55kg plate x 25	XX	XX

I’m not going to lie this week had some seriously tough workouts and I loved them, I’ll post a progress pic with my current weight and a few measurements at the end of this week so you can see my gains after 4 weeks on the program. I’ll also be addressing questions regarding my nutrition on the program next week as I’m eating a lot more and trying a slightly different approach that I have in the past with my nutrition.

Any questions feel free to comment below or hit me up on Twitter @lee_malone and @AsetheticLifest.