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!

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

BAKI
3 Day Full Body

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Week 1

Week 2

Week 3

Squat (Barbell)

Incline Bench Press (Barbell)

Dumbbell Row

Back Extension (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Standing Calf Raise

Decline Crunch

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Leg Press

Chest Fly (Machine)

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Lying Tricep Extension (Barbell)

Bicep Curl (EZ Bar)

Hack Squat

Chest Press (Machine)

High Row

Leg Curl

Upright Row (Barbell)

Bicep Curl (Cable)

Seated Calf Raise

Leg Raise (Captain's Chair)

Lat Pulldown

Face Pull

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