Baki Style
Literally become a Baki character
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Handstand Push Up | 4 | 8 reps |
| 2 | Planche Push Up | 3 | 8 reps |
| 3 | Ring Dip | 3 | 12 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Lateral Raise (Cable) | 3 | 15 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 7 | Chest Fly (Cable) | 3 | 0 reps |
| Superset | |||
| 8A | Explosive Clapping Push Up | 3 | 10 reps |
| 8B | Medicine Ball Chest Passes | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 4 | 5 reps |
| 2 | Kettlebell Swing | 3 | 15 reps |
| 3 | Pistol Squat | 2 | 8 reps |
| 4 | Nordic Curl | 3 | 8 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 7 | Calf Raise (Leg Press) | 3 | 20 reps |
| 8 | Cossack Squat | 3 | 8 reps |
| 9 | Hanging Leg Raise | 3 | 15 reps |
| 10 | Pallof Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shadow Boxing | 3 | 3 min |
| 2 | Punching Bag | 5 | 2 min |
| 3 | Cross body Kettlebell Clean And Press | 3 | 8 reps |
| 4 | Medicine ball Rotational Slams | 3 | 10 reps |
| 5 | Burpee | 3 | 10 reps |
| 6 | Battle Ropes | 4 | 30 sec |
| 7 | Lizard Crawls | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One arm push Up Progressions | 3 | 5 reps |
| 2 | Front lever Rows | 3 | 8 reps |
| 3 | L sit | 3 | 30 sec |
| 4 | Staggered Stance Cable Press | 3 | 10 reps |
| 5 | Standing Pullover (Cable) | 3 | 12 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 8 | Overhead Press (Dumbbell) | 3 | 10 reps |
| 9 | Wood Chop | 3 | 10 reps |
| 10 | Ab Wheel | 3 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 0 min | @6 |
| 2 | 0 min | @7 | ||
| 1 | 0 min | @10 | ||
| 2 | Shrimp Squat | 3 | 8 reps | — |
| 3 | Single Leg Glute Bridges | 3 | 12 reps | — |
| 4 | Goblet Squat | 3 | 15 reps | — |
| 5 | Hip Thrust (Barbell) | 3 | 12 reps | — |
| 6 | Tibialis Raises | 3 | 15 reps | — |
| 7 | Light Jog | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Lever | 4 | 0 reps |
| 2 | Pull-Up (Weighted) | 4 | 0 reps |
| 3 | Muscle Up | 3 | 5 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 6 | Face Pull | 3 | 15 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 8 | Towel Pull Up | 2 | 0 reps |
| 9 | Dead Hang | 2 | 60 sec |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Baki Style is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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.
Baki Style is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Baki Style 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
