Baki 3.5 Strength program

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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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Sumo Deadlift (Barbell)

Barbell Row

Back Extension

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Forearm Curls

Pull Day FullBody

Front Squat (Paused)

Overhead Press (Barbell)

Eccentric Push Up

Lying Leg Raise

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Push Day Fullbody

Single Leg Romanian Deadlift

Walking Lunge

Incline Guillotine Press

Upright Row (Dumbbell)

Single Arm Tricep Extension (Cable)

Reverse Bicep Curl (Dumbbell)

Full body lower and upper

Bicep Curl (Cable)

After bjj arm mini workout

Arms after bjj mini training

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