Train Like Flex Lewis with AI Precision
Stop guessing which week you're on. Stop forgetting intensity techniques. Arvo implements Y3T perfectly—3-week rotation managed by AI.
Champions Who Used Y3T
7x
Flex Lewis
212 Olympia Champion
4x
Flex Wheeler
Mr. Olympia (comeback)
20+
IFBB Pros
Coached by Neil Hill
Following Y3T Without an App is Chaotic
Forgetting Which Week You're On
Was last week Heavy or Hybrid? Did I already do Hell Week? Most people lose track within the first month and just wing it.
Wrong Intensity Techniques
Drop sets in Week 1? Rest-pause in Week 2? Without a system, people use random techniques at random times—destroying the Y3T structure.
Wrong Exercises Per Week
Week 1 needs heavy compounds. Week 3 needs safe isolation movements. Most people just do their favorite exercises regardless of the week.
No Cycle-to-Cycle Tracking
Y3T requires comparing Week 1 to Week 1 (3 weeks apart). Spreadsheets can't track this easily. Most people have no idea if they're actually progressing.
The 3-Week Rotation Made Simple
Y3T cycles through three distinct training styles every week. Arvo manages everything automatically.
Week 1: Heavy
6-8 reps
- 100% compound movements
- 3-4 minute rest periods
- 1 RIR (not to failure)
- Strength focus
Week 2: Hybrid
8-12 reps
- 60% compounds, 40% isolation
- 90-120 second rest
- Classic hypertrophy
- Transition week
Week 3: Hell
15-30+ reps
- 80% isolation movements
- 30-60 second rest
- Drop sets, rest-pause
- Maximum metabolic stress
Arvo Manages Every Y3T Detail Automatically
Comprehensive Y3T configuration. 20 AI agents working together. All you do is show up and train.
Automatic 3-Week Tracking
Arvo knows which week you're on and generates the right workout. Week 1 gets heavy compounds, Week 3 gets isolation with drop sets. Never forget your rotation again.
- Auto-detects current week
- Week-appropriate parameters
- Visual week indicator
Hell Week Intensity Techniques
During Hell Week, the AI prompts drop sets, rest-pause, and supersets at the right moments. It calculates your drop weights and counts your rest-pause rounds.
- Triple drop set suggestions
- Rest-pause round counting
- Superset pairing
Week-Specific Exercise Selection
Week 1 gets barbell squats and deadlifts. Week 3 gets leg extensions and cable work. The AI selects exercises safe for each week's intensity level.
- Compounds for Heavy Week
- Safe isolation for Hell Week
- 9-week exercise rotation
Cycle-to-Cycle Progression
Arvo tracks your Week 1 performance separately from Week 3. It compares your Heavy Week to your last Heavy Week (3 weeks ago), suggesting weight increases when ready.
- Week-specific PR tracking
- Cycle-to-cycle comparison
- Auto weight suggestions
Y3T: Arvo vs Doing It Yourself
| Feature | Arvo | Spreadsheet/Manual |
|---|---|---|
| 3-Week Rotation Tracking | Automatic | Remember yourself |
| Hell Week Techniques | AI-prompted | Wing it |
| Drop Set Weight Calculation | Auto-calculated | Guess mid-set |
| Week-Specific Exercises | AI-selected | Same exercises always |
| Cycle-to-Cycle Progression | Week 1 vs Week 1 | No tracking |
| Rest Period Coaching | Week-appropriate | Random rest |
Start Training Y3T in 5 Minutes
Sign Up
Magic link login. No password. No credit card. Free during beta.
Select Y3T
During onboarding, choose "Y3T" as your training methodology.
Train
AI generates your workout. Follow the week's protocol. The app handles the rotation.
Frequently Asked Questions
Is there an app for Y3T training?
Yes! Arvo is the only workout app that implements Neil Hill's Y3T (Yoda 3 Training) with full scientific fidelity. It automatically manages your 3-week rotation: Heavy Week (6-8 reps), Hybrid Week (8-12 reps), and Hell Week (15-30+ reps with drop sets, rest-pause). Select 'Y3T' during onboarding and the AI handles everything.
How does Arvo track the 3-week Y3T rotation?
Arvo's Cycle Intelligence agent automatically tracks which week you're in and adjusts every parameter accordingly. Week 1 gets heavy compounds with long rest. Week 2 uses balanced hypertrophy ranges. Week 3 triggers Hell Week protocols with intensity techniques. You never have to remember which week you're on.
Does the app guide Hell Week intensity techniques?
Absolutely. During Hell Week, Arvo prompts the right intensity techniques at the right time: triple drop sets for leg extensions, rest-pause for cable work, supersets for arm finishers. The AI calculates drop set weights and counts your rest-pause rounds automatically.
Can I follow Flex Lewis's Y3T approach in Arvo?
Yes. Arvo implements the same Y3T principles that helped Flex Lewis win 7 consecutive 212 Olympia titles. The AI manages week-specific parameters, exercise selection (compounds in Week 1, isolation in Week 3), and cycle-to-cycle progression tracking.
How is this different from tracking Y3T manually?
Manual Y3T tracking is chaotic: remembering which week you're on, calculating drop set weights, knowing when to use which intensity technique. Arvo's 20 AI agents handle all of this set-by-set. You just show up and train—the app manages the rotation.
Is Arvo the official Neil Hill Y3T app?
Arvo is not affiliated with Neil Hill but implements his Y3T methodology with scientific fidelity based on his public teachings. We've encoded comprehensive Y3T configuration covering the 3-week rotation, week-specific parameters, intensity techniques, and progression rules.
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