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The Baki Build

by Alex K.

Program Description

Calisthenics with functional strength and conditioning. yea yea yea functional I know, but I simply mean movements that are multidirectional.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2025 03:29
  • Last Edited
    Jun 18, 2025 10:37

Summary

Transform your physique with **The Baki Build**, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll dive into a variety of targeted workouts that blend strength and hypertrophy, featuring exercises like weighted dips, low bar squats, and chin-ups. Each session is crafted to push your limits, helping you build muscle and improve overall strength. Get ready to unleash your potential and sculpt a physique that stands out!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl
3
15-20 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
-
2
Cossack Squat
3
10-15 reps
-
3
Zercher Good Morning
3
10-15 reps
-
4
Chin-Up (Bodyweight)
1
38+ reps
-
5
Behind The Back Shrug
3
8-12 reps
-
6
Standing Calf Raise
4
10-12 reps
-
7
Neck Extension
3
15-25 reps
-
8
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
15-25 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6A
Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Power Shrug
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Wide Row
3
8-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension
3
15-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3 Sets
8-12 Reps
-
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3C
Neck Curl
3 Sets
15-20 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5B
Cable Crunch
3 Sets
10-20 Reps
-
6
Wrist Curls
3 Sets
15-25 Reps
-
Day 2
1
Squat (Low Bar)
3 Sets
3-5 Reps
-
2
Cossack Squat
3 Sets
10-15 Reps
-
3
Zercher Good Morning
3 Sets
10-15 Reps
-
4
Chin-Up (Bodyweight)
1 Set
38+ Reps
-
5
Behind The Back Shrug
3 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
10-12 Reps
-
7
Neck Extension
3 Sets
15-25 Reps
-
8
Decline Crunch
3 Sets
8-15 Reps
-
Day 3
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
2A
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2B
Neck Curl
3 Sets
15-25 Reps
-
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
4A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Pinwheel Curl
3 Sets
8-15 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6B
Cable Crunch
3 Sets
10-20 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Power Shrug
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Wide Row
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
10-12 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
7
Neck Extension
3 Sets
15-25 Reps
-