Y3T Training Week 3 diary
The final stage to the Y3T program is a crazy high volume week which Y3T creator Neil Hill refers to as Total Annihilation Week. In week 3 we’re hitting the slow twitch muscle fibers which are best targeted with controlled reps any where from 20 – 100 reps which is why this week we introduce drop sets, rest pause and super sets to really exhaust the muscles.
The tip for this week is to make sure you stretch the muscle out before the workout and in between sets, I’m a big Flex Lewis and Neil Hill fan and they always stress the importance of stretching to open up the muscle fascia to allow more oxygen and nutrients into the working muscle group.
My Y3T Supplements
During my workouts I’ve always been a fan of sipping BCAAs between sets and love the new pomegranate flavour Pure iBCAA. BCAAs are the building blocks of our muscles and the quickest digestible form of protein, which makes them perfect for a intra workout supplement. Lastly, to help aid recovery and to fuel our muscles while we sleep, I have a casein shake before bed, chocolate orange flavor.
Week 3 Y3T Workout
Full warm up and stretching before every workout
Day 1: Quads & Hamstrings
| Leg Extensions | 2 triple drop sets | 30 – 40 reps | 60 – 90 seconds |
| Squat | 2 sets | 20 – 30 reps | 60 – 90 seconds |
| Lunges | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| Leg Press | 2 sets | 20– 25 reps | 60 – 90 seconds |
| Lying Leg Curl | 2 sets | 20– 25 reps | 60 – 90 seconds |
| Stiff-Legged Deadlifts | 2 sets | 20– 25 reps | 60 – 90 seconds |
Day 2: Chest & Triceps
| Smith Machine Incline press | 3 triple drop sets | 15 reps | 60 – 90 seconds |
| Incline DB Flyes | 3 triple drop sets | 15 – 20 reps | 60 – 90 seconds |
| Machine Press | 3 sets | 15 – 20 reps | 60 – 90 seconds |
| Tricep Pushdown | 3 triple drop sets | 15 – 20 reps | 60 – 90 seconds |
| Tricep Kickbacks | 3 triple drop sets | 15 – 20 reps | 60 – 90 seconds |
| Body Dips | 3 sets | failures | 60 – 90 seconds |
Day 3: Rest Day
Day 4: Back & Biceps
| Low Pulley row | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| Wide Lat Pulldown | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| Lying T-Bar row | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| Pull Downs | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| EZ Bar Curl | 4 sets | 20 – 25 reps | 60 – 90 seconds |
| Seated DB Curls | 4 sets | 20 – 25 reps | 60 – 90 seconds |
Day 5: Shoulders & Calves
| Side Lateral Raise | 2 triple drop sets | 12 – 15 reps | 60 – 90 seconds |
| Military Press | 3 sets | 20 – 25 reps | 60 – 90 seconds |
| Front DB raises | 2 sets | 15 – 20 reps | 60 – 90 seconds |
| Reverse machine flyes | 2 triple drop sets | 15 – 20 reps | 60 – 90 seconds |
| Seated calf raise | 2 drop sets | 20 – 25 reps | 60 – 90 seconds |
| Standing calf rasie | 2 drop sets | 20 – 25 reps | 60 – 90 seconds |
Day 6: Rest Day
Day 7: Rest Day
After you’ve completed week 3 of the Y3t Training plan, return back to week 1 for two more cycles and increase the weight from the previous cycle. I hope you’ve found my Y3T articles informative and like me, you have had success from the program.
By Lee Malone
