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BAKI 3 Day Full Body

by Sam H.
2 athletes joined

Program Description

This program emphasizes shoulders and the posterior chain. All muscles will grow. Shoulders will probably grow at the fastest rate.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 02, 2025 01:18
  • Last Edited
    Aug 29, 2025 06:47

Summary

Unleash your full potential with the BAKI 3-Day Full Body program, designed to sculpt and strengthen your entire physique in just three weeks. This comprehensive workout plan combines foundational lifts like squats and deadlifts with targeted exercises for every major muscle group, ensuring balanced development and increased strength. Committing to just three sessions a week, you'll experience a blend of intensity and variety that keeps your workouts engaging and effective. Equip yourself with a full gym and get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Triceps
10.1%
Biceps
9.3%
Hamstrings
8%
Front Delts
8%
Glutes
7.2%
Lats
7.2%
Quadriceps
6.8%
Abs
6.3%
Chest
6.3%
Middle Delts
6.3%
Lower Back
4.6%
Calves
4.2%
Rear Delts
2.4%
Forearms
1.3%
Adductors
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Face Pull
3
10-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Week 1
1 / 3 Weeks
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
High Row
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
8-15 Reps
-
5
Upright Row (Barbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
8
Seated Calf Raise
3 Sets
8-15 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Leg Press
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Face Pull
3 Sets
10-20 Reps
-
8
Lying Tricep Extension (Barbell)
3 Sets
8-15 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Back Extension (Weighted)
3 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
8
Standing Calf Raise
3 Sets
8-15 Reps
-
9
Decline Crunch
3 Sets
8-15 Reps
-