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Baki 3.0 Adapt Fight Edition

by Alexis G.
3 athletes joined

Program Description

Gain muscle during a 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
    Jun 18, 2025 12:10

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Dumbbell Row
2
8-15 reps
-
3
Back Extension
3
5-10 reps
-
4
Front Raise
2
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
7-8 reps
-
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Ab Wheel
4
5 reps
-
5
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Good Morning
2
10 reps
-
3
Incline Guillotine Press
2
9-13 reps
-
4
Pull-Up (Bodyweight)
8
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Incline Tricep Extension (Dumbbell)
2
10-20 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
-
8
Reverse Forearm Curls
4
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
2
Dumbbell Row
2 Sets
8-15 Reps
-
3
Back Extension
3 Sets
5-10 Reps
-
4
Front Raise
2 Sets
10-20 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-
Day 2
1
Larsen Press (Barbell)
2 Sets
7-8 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
5-8 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
4
Ab Wheel
4 Sets
5 Reps
-
5
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
7 Reps
-
2
Good Morning
2 Sets
10 Reps
-
3
Incline Guillotine Press
2 Sets
9-13 Reps
-
4
Pull-Up (Bodyweight)
8 Sets
4-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
6
Incline Tricep Extension (Dumbbell)
2 Sets
10-20 Reps
-
7
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
-
8
Reverse Forearm Curls
4 Sets
10-15 Reps
-