Biscuit ( from baki ) 2.0

by Alexis G.

5 athletes joined

Program Description

Gain muscle and build capacity

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Athletics, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Feb 11, 2025 06:36
Last Edited
Jun 18, 2025 11:46

Summary

Introducing Biscuit 2.0, a dynamic 3-week program designed for serious lifters looking to maximize their gains with 4 focused training days each week. This program emphasizes full-body workouts, blending compound movements like Bulgarian Split Squats and Incline Guillotine Presses to build strength and muscle across all major muscle groups. Perfect for those with a garage gym setup, Biscuit 2.0 will challenge your limits and elevate your fitness journey, ensuring you stay motivated and on track to achieve your goals. Get ready to push your boundaries and transform your physique!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bulgarian Split Squat (Dumbbell)

7-12 reps

Incline Guillotine Press

8-15 reps

Seated Overhead Press (Barbell)

7-12 reps

Tricep Pushdown (Cable)

2-20 reps

JM Press

8-12 reps

Ab Wheel

5-10 reps

Neck Curl

20-50 reps

Reverse Forearm Curls

8-15 reps

Day 1

Bulgarian Split Squat (Dumbbell)

7-12 reps

Incline Guillotine Press

8-15 reps

Seated Overhead Press (Barbell)

7-12 reps

Tricep Pushdown (Cable)

2-20 reps

JM Press

8-12 reps

Ab Wheel

5-10 reps

Neck Curl

20-50 reps

Reverse Forearm Curls

8-15 reps

Day 1

Bulgarian Split Squat (Dumbbell)

7-12 reps

Incline Guillotine Press

8-15 reps

Seated Overhead Press (Barbell)

7-12 reps

Tricep Pushdown (Cable)

2-20 reps

JM Press

8-12 reps

Ab Wheel

5-10 reps

Neck Curl

20-50 reps

Reverse Forearm Curls

8-15 reps

Day 2

Scapular Pull-Up

4-7 reps

Good Morning

7-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (EZ Bar)

3-12 reps

Lateral Raise (Machine)

10-20 reps

Neck Extension

20-40 reps

Reverse Forearm Curls

10-20 reps

Day 2

Scapular Pull-Up

4-7 reps

Good Morning

7-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (EZ Bar)

3-12 reps

Lateral Raise (Machine)

10-20 reps

Neck Extension

20-40 reps

Reverse Forearm Curls

10-20 reps

Day 2

Scapular Pull-Up

4-7 reps

Good Morning

7-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (EZ Bar)

3-12 reps

Lateral Raise (Machine)

10-20 reps

Neck Extension

20-40 reps

Reverse Forearm Curls

10-20 reps

Day 3

Overhead Press (Barbell)

5-8 reps

Front Squat (Barbell)

5-8 reps

Bench Press (Smith Machine)

7-15 reps

Tricep Pushdown (Cable)

20-50 reps

Overhead Tricep Extension (Dumbbell)

7-12 reps

Hanging Leg Raise

10-20 reps

Day 3

Overhead Press (Barbell)

5-8 reps

Front Squat (Barbell)

5-8 reps

Bench Press (Smith Machine)

7-15 reps

Tricep Pushdown (Cable)

20-50 reps

Overhead Tricep Extension (Dumbbell)

7-12 reps

Hanging Leg Raise

10-20 reps

Day 3

Overhead Press (Barbell)

5-8 reps

Front Squat (Barbell)

5-8 reps

Bench Press (Smith Machine)

7-15 reps

Tricep Pushdown (Cable)

20-50 reps

Overhead Tricep Extension (Dumbbell)

7-12 reps

Hanging Leg Raise

10-20 reps

Day 4

Romanian Deadlift (Barbell)

1-5 reps

6-12 reps

Wide Grip Pull-Up

6-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (Dumbbell)

6-12 reps

Lateral Raise (Cable)

10-20 reps

Neck Curl

20-40 reps

Reverse Forearm Curls

10-15 reps

Day 4

Romanian Deadlift (Barbell)

1-5 reps

6-12 reps

Wide Grip Pull-Up

6-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (Dumbbell)

6-12 reps

Lateral Raise (Cable)

10-20 reps

Neck Curl

20-40 reps

Reverse Forearm Curls

10-15 reps

Day 4

Romanian Deadlift (Barbell)

1-5 reps

6-12 reps

Wide Grip Pull-Up

6-12 reps

Standing Pullover (Cable)

10-20 reps

Bicep Curl (Cable)

10-15 reps

Bicep Curl (Dumbbell)

6-12 reps

Lateral Raise (Cable)

10-20 reps

Neck Curl

20-40 reps

Reverse Forearm Curls

10-15 reps

Day 1

Bulgarian Split Squat (Dumbbell)

2 Sets

7-12 Reps

Incline Guillotine Press

4 Sets

8-15 Reps

Seated Overhead Press (Barbell)

2 Sets

7-12 Reps

Tricep Pushdown (Cable)

2 Sets

2-20 Reps

JM Press

2 Sets

8-12 Reps

Ab Wheel

2 Sets

5-10 Reps

Neck Curl

2 Sets

20-50 Reps

Reverse Forearm Curls

3 Sets

8-15 Reps

Day 2

Scapular Pull-Up

2 Sets

4-7 Reps

Good Morning

2 Sets

7-12 Reps

Standing Pullover (Cable)

3 Sets

10-20 Reps

Bicep Curl (Cable)

2 Sets

10-15 Reps

Bicep Curl (EZ Bar)

2 Sets

3-12 Reps

Lateral Raise (Machine)

2 Sets

10-20 Reps

Neck Extension

2 Sets

20-40 Reps

Reverse Forearm Curls

2 Sets

10-20 Reps

Day 3

Overhead Press (Barbell)

2 Sets

5-8 Reps

Front Squat (Barbell)

2 Sets

5-8 Reps

Bench Press (Smith Machine)

4 Sets

7-15 Reps

Tricep Pushdown (Cable)

2 Sets

20-50 Reps

Overhead Tricep Extension (Dumbbell)

2 Sets

7-12 Reps

Hanging Leg Raise

2 Sets

10-20 Reps

Day 4

Romanian Deadlift (Barbell)

1 Set

2 Sets

1-5 Reps

6-12 Reps

Wide Grip Pull-Up

2 Sets

6-12 Reps

Standing Pullover (Cable)

3 Sets

10-20 Reps

Bicep Curl (Cable)

2 Sets

10-15 Reps

Bicep Curl (Dumbbell)

2 Sets

6-12 Reps

Lateral Raise (Cable)

2 Sets

10-20 Reps

Neck Curl

2 Sets

20-40 Reps

Reverse Forearm Curls

2 Sets

10-15 Reps