bahi metod
*The Plateau Breaker* lets make an undeniable progress! kita taik taikin semua orang yang lewat
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps |
| 4 | Chest Fly (Cable) | 4 | 0 reps |
| 5 | Lateral Raise (Cable) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 7 | Hammer Curl (Dumbbell) | 4 | 0 reps |
| 8 | Bayesian Curl | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps |
| 2 | Seated Row (Cable) | 3 | 0 reps |
| 3 | Bent Over Row (Barbell) | 4 | 0 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| 6 | Katana Extension | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 0 reps |
| 4 | Leg Press | 2 | 0 reps |
| 5 | Leg Extension | 2 | 0 reps |
| 6 | Hip Adductor (Machine) | 2 | 0 reps |
| 7 | Seated Calf Raise | 2 | 0 reps |
| 8 | Back Extension (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 3 | Chest Fly (Cable) | 4 | 0 reps |
| 4 | Lat Pulldown | 2 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Bent Over Row (Barbell) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 3 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 4 | Single Arm Tricep Extension (Cable) | 4 | 0 reps |
| 5 | Katana Extension | 2 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 7 | Hammer Curl | 4 | 0 reps |
| 8 | Bayesian Curl | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Paused) | 1 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 0 reps |
| 4 | Leg Press | 2 | 0 reps |
| 5 | Hamstring Curl | 2 | 0 reps |
| 6 | Hip Adductor (Machine) | 2 | 0 reps |
| 7 | Seated Calf Raise | 2 | 0 reps |
| 8 | Back Extension (Weighted) | 1 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, bahi metod is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
bahi metod is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
bahi metod is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
