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Y3T
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Y3T routine by aboveandbeyondmahan is a 30 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
W 1&4 H-Shoulders & Calves
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
6 Sets x 9,9,9,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Calf Raise
6 Sets x 9,9,9,10,10,10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis machine
3 Sets x 10 Reps
Day 2
W 1&4 H-Arms
Est. 0 min
5 exercises
Seated triceps push down machine
7 Sets x 9,9,9,10,10,10,10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Day 3
W 1&4 H-Legs
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 9,9,9,10,10,10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 9,9,10,10,10,10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Day 4
W 1&4 H-Back & Calves
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 9,9,9,10,10,10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Barbell Rack Pull
2 Sets x 10 Reps
Machine Calf Raise
6 Sets x 9,9,9,10,10,10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis machine
3 Sets x 10 Reps
Day 5
W 1&4 H-Chest
Est. 0 min
3 exercises
Dumbbell Incline Bench Press
6 Sets x 9,9,9,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 6
W 2&5 M-Shoulders & Calves
Est. 0 min
7 exercises
Smith Machine Shoulder Press
6 Sets x 9,9,9,14,14,14 Reps
Dumbbell Seated Front Raise
3 Sets x 14 Reps
Seated lateral raise
3 Sets x 14 Reps
Machine Reverse Fly
3 Sets x 14 Reps
Machine Seated Calf Raise
6 Sets x 9,9,9,16,16,16 Reps
Tibialis machine
6 Sets x 9,9,9,16,16,16 Reps
1 leg standing calf raise
3 Sets x 16 Reps
Day 7
W 2&5 M- Arms
Est. 0 min
5 exercises
EZ Bar Tricep Extension
7 Sets x 9,9,9,14,14,14,14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Chin-Up with Knee Raise
3 Sets x 14 Reps
Dumbbell Alternating Seated Curl
4 Sets x 14 Reps
Cable Bicep Curl
4 Sets x 14 Reps
Day 8
W 2&5 M-Legs
Est. 0 min
5 exercises
Machine Leg Press
6 Sets x 9,9,9,14,14,14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Barbell Squat (Wide Stance)
3 Sets x 14 Reps
Barbell Stiff-Leg Deadlift
7 Sets x 9,9,9,14,14,14,14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Day 9
W 2&5 M- Back & Calves
Est. 0 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
6 Sets x 9,9,9,14,14,14 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Leverage Machine Iso Row
3 Sets x 14 Reps
Machine Calf Raise
5 Sets x 9,9,10,10,10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis machine
3 Sets x 10 Reps
Day 10
W 2&5 M-Chest
Est. 0 min
3 exercises
Smith Machine Incline Bench Press
6 Sets x 9,9,9,14,14,14 Reps
Leverage Incline Chest Press
3 Sets x 14 Reps
Cable Cross-Over
3 Sets x 14 Reps
Day 11
W 3&6 L-Shoulders & Calves
Est. 0 min
7 exercises
Dumbbell Lateral Raise
6 Sets x 9,9,9,20,20,20 Reps
Cable Front Raise
2 Sets x 20 Reps
Barbell Clean and Jerk
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
9 Sets x 14 Reps
Machine Calf Raise
6 Sets x 9,9,9,14,14,14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Tibialis machine
3 Sets x 14 Reps
Day 12
W 3&6 L-Arms
Est. 0 min
5 exercises
Cable Tricep Pushdown (V-Bar)
6 Sets x 9,9,9,20,20,20 Reps
EZ Bar Tricep Extension
3 Sets x 16 Reps
Barbell Bench Press
9 Sets x 16 Reps
EZ Bar Curl
6 Sets x 9,9,9,20,20,20 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
Day 13
W 3&6 L- Legs
Est. 0 min
5 exercises
Machine Leg Press
6 Sets x 9,9,9,25,25,25 Reps
Bulgarian Split Squat
3 Sets x 25 Reps
Machine Leg Extension
9 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 9,9,9,25,25,25 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Day 14
W 3&6 L- Back & Calves
Est. 0 min
7 exercises
Cable V Bar Pulldown
7 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 14 Reps
Barbell Rack Pull
2 Sets x 20 Reps
Dumbbell Prone Incline Shrug
2 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 9,9,9,30,30,30 Reps
Tibialis machine
6 Sets x 9,9,9,30,30,30 Reps
Donkey Calf Raise
3 Sets x 30 Reps
Day 15
W 3-6 L- Chest
Est. 0 min
3 exercises
Leverage Incline Chest Press
9 Sets x 9,9,9,14,14,14,14,14,14 Reps
Dumbbell Incline Fly
2 Sets x 14 Reps
Cable Cross-Over
6 Sets x 14 Reps
Day 16
W 7&10 H- Shoulders
Est. 0 min
4 exercises
Barbell Shoulder Press
6 Sets x 9,9,9,10,10,10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Day 17
W 7&10 H- Arms & Calves
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
6 Sets x 9,9,9,10,10,10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Machine Calf Raise
7 Sets x 9,9,9,10,10,10,10 Reps
1 leg standing calf raise
4 Sets x 10 Reps
Day 18
W 7&10 H- Legs
Est. 0 min
6 exercises
Barbell Squat (Wide Stance)
6 Sets x 9,9,9,10,10,10 Reps
Squat smith machine Narrow Stance
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Leg curl lying one leg
7 Sets x 9,9,9,10,10,10,10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Day 19
W 7&10 H- Back & Calves
Est. 0 min
7 exercises
Leverage Machine Iso Row
6 Sets x 9,9,9,10,10,10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
1 leg standing calf raise
5 Sets x 9,9,12,12,12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Tibialis machine
3 Sets x 12 Reps
Day 20
W 7&10 H- Chest
Est. 0 min
3 exercises
Barbell Incline Bench Press
7 Sets x 9,9,9,10,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 21
W 8&11 M- Shoulders
Est. 0 min
4 exercises
Barbell Front Raise
7 Sets x 10,10,10,10,14,14,14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Barbell Military Press
3 Sets x 14 Reps
Machine Reverse Fly
4 Sets x 14 Reps
Day 22
W 8&11 M- Arms & Calves
Est. 0 min
9 exercises
Seated Overhead Cable Extensions
7 Sets x 10,10,10,10,14,14,14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 14 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 14 Reps
Dumbbell Alternating Incline Curl
4 Sets x 14 Reps
Machine Seated Calf Raise
6 Sets x 10,10,14,14,14,14 Reps
Tibialis machine
6 Sets x 10,10,10,10,14,14 Reps
Machine Calf Raise
4 Sets x 14 Reps
Day 23
W 8&11 M- Legs
Est. 0 min
6 exercises
Machine Leg Extension
8 Sets x 10,10,10,10,14,14,14,14 Reps
Squat smith machine Narrow Stance
4 Sets x 14 Reps
Hack Squat
4 Sets x 14 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Leg Curl (Prone)
2 Sets x 14 Reps
Day 24
W 8&11 M- Back & Calves
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
7 Sets x 10,10,10,10,14,14,14 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Donkey Calf Raise
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 16 Reps
Day 25
W 8&11 M- Chest
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
7 Sets x 10,10,10,10,14,14,14 Reps
Cable Cross-Over
3 Sets x 14 Reps
Leverage Incline Chest Press
2 Sets x 14 Reps
Dumbbell Incline Fly
2 Sets x 14 Reps
Day 26
W 9&12 L- Shoulders
Est. 0 min
4 exercises
Barbell Clean and Jerk
7 Sets x 10,10,10,10,16,16,16 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 10,10,10,10,16,16,16 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
12 Sets x 18 Reps
Day 27
W 9&12 L- Arms & Calves
Est. 0 min
8 exercises
Cable Tricep Pushdown (V-Bar)
16 Sets x 10,10,10,10,14,14,14,14,14,14,14,14,14,14,14,14 Reps
EZ Bar Tricep Extension
3 Sets x 16 Reps
Barbell Bench Press (Close Grip)
3 Sets x 16 Reps
Barbell Curl
3 Sets x 25 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Machine Calf Raise
8 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Tibialis machine
4 Sets x 10 Reps
Day 28
W 9&12 L- Legs
Est. 0 min
6 exercises
Machine Leg Extension
12 Sets x 10,10,10,10,15,15,15,15,15,15,15,15 Reps
Machine Leg Press
2 Sets x 60 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Machine Single-Leg Curl
12 Sets x 10,10,10,10,15,15,15,15,15,15,15,15 Reps
Sumo leg press
3 Sets x 22 Reps
Machine Leg Curl (Prone)
3 Sets x 22 Reps
Day 29
W 9&12 L- Back & Calves
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
7 Sets x 14 Reps
Cable V Bar Pulldown
3 Sets x 14 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell One-Arm Row
2 Sets x 16 Reps
Back Hyperextension
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Tibialis machine
4 Sets x 20 Reps
Day 30
W 9&12 L- Chest
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
7 Sets x 10,10,10,10,18,18,18 Reps
Dumbbell Incline Fly
7 Sets x 10,10,10,10,18,18,18 Reps
Cable Cross-Over
12 Sets x 14 Reps
Weighted Tricep Dip
1 Set x 18 Reps
