The Baki Build
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 5–8 reps |
| 1 | 8–12 reps | ||
| 2 | Barbell Yates Row (Rest Pause Last Set) | 3 | 8–12 reps |
| Superset | |||
| 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 |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 5B | Cable Crunch | 3 | 10–20 reps |
| 6 | Wrist Curls | 3 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–10 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 3 | 6–10 reps |
| 2B | Neck Curl | 3 | 15–25 reps |
| 3 | Single Arm Row (Cable) | 3 | 8–12 reps |
| Superset | |||
| 4A | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 4B | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 5 | Pinwheel Curl | 3 | 8–15 reps |
| Superset | |||
| 6A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 6B | Cable Crunch | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Baki Build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
The Baki Build is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Baki Build 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
