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Workout Details

Duration: 9 weeks
Workouts per week: 4
Fitness level: Intermediate
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 5
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
9 Weeks of Workouts 9 Weeks of Workouts icon

9 Weeks of Workouts

4 WORKOUTS PER WEEK / 60 MIN. WORKOUTS

Neil Hill's battle-tested system achieves maximum muscle gain by cycling intensities, rep ranges, and rest pauses. Attack body adaptation!

Week 1: Thighs + Hamstrings

2 sets (Warm-up sets)
4 sets (Warm-up sets)
4 sets, 8-10 Reps
4 sets, 8-10 Reps
4 sets, 8-10 Reps
4 sets (Warm-up sets)
4 sets, 8-10 Reps
4 sets, 8-10 Reps

Train with James "Flex" Lewis Train with James "Flex" Lewis icon

Train with James "Flex" Lewis

6-TIME 212 MR. OLYMPIA CHAMP

Flex Lewis wasn't born with boulder shoulders or legs of steel. He built them with intense training, precision nutrition, and the guidance of longtime trainer Neil "Yoda" Hill, creator of Y3T.

Nutrition and Supplement Plan Nutrition and Supplement Plan icon

Nutrition and Supplement Plan

PRO TIPS / SAMPLE MEAL PLAN

You'll need supplements that match your intensity if you plan to walk out of the gym on your own two feet during Y3T!

Success Stories

See What Others Have Achieved

Y3T has changed thousands of lives since it came out. Here's what those who followed it have to say.

Katnapper testimonial
Katnapper

Just finished two rounds of Y3T with fantastic results. I love Neil Hill's approach and perspective. I always felt challenged week to week, phase to phase. One tip that worked: I made sure to check workouts from the previous series (weeks 1, 4, 7; weeks 2, 5, 8; weeks 3, 6, 9) and added 10-15 pounds to each exercise. Small, incremental steps add up!

Chemdog1ID testimonial
Chemdog1ID

This is a great program! I used this for my Physical Training test prep and got my highest score ever (286 out of 300). Overall, excellent workout plan. I will be doing it again!

JParks293 testimonial
JParks293

First program I had ever done. I thought it was a good program. I was sore after just about every workout. I'd rate it 9/10!

Katnapper

Just finished two rounds of Y3T with fantastic results. I love Neil Hill's approach and perspective. I always felt challenged week to week, phase to phase. One tip that worked: I made sure to check workouts from the previous series (weeks 1, 4, 7; weeks 2, 5, 8; weeks 3, 6, 9) and added 10-15 pounds to each exercise. Small, incremental steps add up!

Chemdog1ID

This is a great program! I used this for my Physical Training test prep and got my highest score ever (286 out of 300). Overall, excellent workout plan. I will be doing it again!

JParks293

First program I had ever done. I thought it was a good program. I was sore after just about every workout. I'd rate it 9/10!

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