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Baki 2.0 Adapt Fight Edition

by Alexis G.
2 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
    May 25, 2025 03:49
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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
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
6
6 reps
-
1B
Leg Curl
6
50-200 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7
3-10 reps
-
2B
Pendlay Row
2
7-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
2
10-20 reps
-
3B
Neck Curl
2
15-30 reps
-
4A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4B
Reverse Forearm Curls
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
6 reps
-
2A
Ring Dip
2
7-15 reps
-
2B
Seated Overhead Press (Barbell)
2
7-12 reps
-
3
Ab Wheel
3
5 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Neck Extension
2
20-100 reps
-
5
Reverse Forearm Curls
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
59 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Dumbbell Bench Press
2
10-15 reps
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2A
Good Morning
2
8-12 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
3A
Lateral Raise (Machine)
2
10-20 reps
-
3B
Bicep Curl (Barbell)
2
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Sumo Deadlift (Barbell)
6 Sets
6 Reps
-
1B
Leg Curl
6 Sets
50-200 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
7 Sets
3-10 Reps
-
2B
Pendlay Row
2 Sets
7-12 Reps
-
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-20 Reps
-
3B
Neck Curl
2 Sets
15-30 Reps
-
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
4B
Reverse Forearm Curls
2 Sets
15-20 Reps
-
Day 2
1
Cardio
1 Set
59 mins
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
6 Sets
6 Reps
-
2A
Ring Dip
2 Sets
7-15 Reps
-
2B
Seated Overhead Press (Barbell)
2 Sets
7-12 Reps
-
3
Ab Wheel
3 Sets
5 Reps
-
4A
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
4B
Neck Extension
2 Sets
20-100 Reps
-
5
Reverse Forearm Curls
2 Sets
15-20 Reps
-
Day 4
1
Cardio
1 Set
59 mins
-
Day 5
1A
Neutral Grip Dumbbell Bench Press
2 Sets
10-15 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
2A
Good Morning
2 Sets
8-12 Reps
-
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3A
Lateral Raise (Machine)
2 Sets
10-20 Reps
-
3B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-