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 EditedOct 21, 2024 05:21
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