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Baki 3.2 Adapt Fight Edition

by Alexis G.
4 athletes joined

Program Description

Gain muscle during MMA training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 26, 2025 12:12
  • Last Edited
    Aug 02, 2025 11:17

Summary

Unleash your inner fighter with the Baki 3.0 Adapt Fight Edition, a dynamic 6-week program designed for those looking to build strength and agility. With three focused sessions each week, you'll tackle a mix of pull and push workouts that incorporate essential compound and isolation movements, ensuring a full-body challenge. Equip yourself with just a garage gym setup and get ready to elevate your performance, sculpt your physique, and enhance your combat readiness. Join the ranks of dedicated lifters and transform your training routine today!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-10 reps
-
2
Barbell Row
2
7-12 reps
-
3
Back Extension
3
5-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Eccentric Push Up
2
10-30 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8-12 reps
-
2
Walking Lunge
3
AMRAP
-
3
Incline Guillotine Press
2
7-12 reps
-
4
Upright Row (Dumbbell)
2
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
7
Reverse Forearm Curls
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2
Bicep Curl (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
2
Tricep Rope Push Down (Cable)
2
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Sumo Deadlift (Barbell)
2 Sets
5-10 Reps
-
2
Barbell Row
2 Sets
7-12 Reps
-
3
Back Extension
3 Sets
5-10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-
Day 2
1
Front Squat (Paused)
2 Sets
5-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Eccentric Push Up
2 Sets
10-30 Reps
-
4
Lying Leg Raise
3 Sets
10-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
Day 3
1
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
-
2
Walking Lunge
3 Sets
AMRAP
-
3
Incline Guillotine Press
2 Sets
7-12 Reps
-
4
Upright Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
-
7
Reverse Forearm Curls
4 Sets
10-15 Reps
-
Day 4
1
Tricep Rope Push Down (Cable)
2 Sets
10-20 Reps
-
2
Bicep Curl (Cable)
2 Sets
10-20 Reps
-
Day 5
1
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10-20 Reps
-