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bahi metod

by Bahy

Program Description

cuma buat orang yang udah putus asa, ribet soalnya *GUIDE!!* - Use a rep range of 4–6 reps. - Add 1 rep each session. - Once the program is completed, restart it and begin with the weight you used in Week 5.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 05:54
  • Last Edited
    Sep 22, 2025 10:42

Summary

Transform your physique with the **Bahi Metod**, an 8-week program designed for those ready to commit to serious strength training. With six days of targeted workouts each week, you'll engage in a variety of exercises focusing on both upper and lower body, utilizing machines and dumbbells to maximize muscle growth. This program emphasizes progressive overload, ensuring you continuously challenge yourself while building strength and endurance. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Biceps
12.9%
Upper Back
12.6%
Lats
9.5%
Front Delts
8.8%
Chest
8%
Middle Delts
7%
Rear Delts
5%
Quadriceps
3.5%
Hamstrings
3.5%
Adductors
3.1%
Calves
2.8%
Abs
2.7%
Glutes
2.3%
Lower Back
2.1%
Forearms
1.7%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Bent Over Row (Barbell)
4
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Hamstring Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Seated Calf Raise
2
-
7
Back Extension (Weighted)
1
-
8
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Seated Row (Cable)
2
-
7
Seated Wide-Grip Row (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Seated Row (Cable)
2
-
7
Seated Wide-Grip Row (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Seated Dip (Machine)
2
-
3
Chest Fly (Cable)
4
-
4
Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Bent Over Row (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Hamstring Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Seated Calf Raise
2
-
6
Back Extension (Weighted)
1
-
7
Cable Crunch
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Seated Dip (Machine)
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Single Arm Tricep Extension (Cable)
4 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
4
Single Arm Tricep Extension (Cable)
4 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Hammer Curl
2 Sets
-
8
Reverse Bicep Curl (Dumbbell)
2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
-
2
Leg Press
1 Set
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
1 Set
-
5
Hip Adductor (Machine)
2 Sets
-
6
Seated Calf Raise
2 Sets
-
7
Back Extension (Weighted)
1 Set
-
8
Cable Crunch
2 Sets
-
Day 6
1
Leg Press
1 Set
-
2
Hamstring Curl
2 Sets
-
3
Leg Extension
1 Set
-
4
Hip Adductor (Machine)
2 Sets
-
5
Seated Calf Raise
2 Sets
-
6
Back Extension (Weighted)
1 Set
-
7
Cable Crunch
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Hammer Curl
2 Sets
-
7
Reverse Bicep Curl (Dumbbell)
2 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Seated Dip (Machine)
2 Sets
-
3
Chest Fly (Cable)
4 Sets
-
4
Lat Pulldown
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
Bent Over Row (Barbell)
4 Sets
-