Program Description
Grow huge muscles like Baki senpai
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 26, 2024 04:48
- Last EditedJun 18, 2025 09:47
Summary
Unleash your potential with the Bakimaxxing 4-Day Split, an 8-week program designed to sculpt your chest, arms, back, and shoulders. This structured routine combines compound lifts and targeted supersets to maximize muscle growth and strength. Train four days a week with a variety of exercises, including bench presses, T-bar rows, and cable pushdowns, all tailored to push your limits. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4-6 reps
-
1B
T-Bar Row
4
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4-6 reps
-
1B
T-Bar Row
4
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
4
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Decline Sit Up (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
4
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Decline Sit Up (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Incline Chest Fly (Dumbbell)3 Sets
8-15 Reps
-
3
Chest Press (Machine)3 Sets
10-15 Reps
-
4A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
4B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
8-15 Reps
-
5B
French Press3 Sets
8-15 Reps
-
Day 2
1A
Overhead Press (Barbell)4 Sets
4-6 Reps
-
1B
T-Bar Row4 Sets
5-10 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3A
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
-
3B
Pullover (Dumbbell)3 Sets
10-15 Reps
-
4
Reverse Pec Deck3 Sets
8-15 Reps
-
Day 3
1
Leg Curl3 Sets
6-10 Reps
-
2
High Bar Squat (Barbell)3 Sets
4-6 Reps
-
3
Leg Press3 Sets
6-10 Reps
-
4
Leg Extension3 Sets
8-15 Reps
-
5A
Leg Press Calf Raises5 Sets
8-15 Reps
-
5B
Lying Leg Raise5 Sets
8-20 Reps
-
Day 4
1A
Dip (Assisted)4 Sets
6-10 Reps
-
1B
Pull-Up (Weighted)4 Sets
6-10 Reps
-
2
Deadlift (Barbell)3 Sets
4-6 Reps
-
3
Lateral Raise (Cable)4 Sets
8-15 Reps
-
4A
Preacher Curl (Dumbbell)4 Sets
8-15 Reps
-
4B
Tricep Extension (Dumbbell)3 Sets
8-15 Reps
-
5A
Hyperextension3 Sets
8-12 Reps
-
5B
Decline Sit Up (Weighted)3 Sets
8-15 Reps
-