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Baki Training

by Alexis G.
2 athletes joined

Program Description

To gain muscle and sizes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jan 04, 2025 01:09
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your inner fighter with the Baki Training program, a 6-week journey designed for those ready to push their limits. This rigorous plan combines strength training and cardio, with six days of workouts each week that include exercises like the overhead press, pendulum squats, and jump rope intervals. Tailored for a garage gym setup, you'll build muscle, enhance endurance, and refine your skills, all while staying motivated and engaged. Get ready to transform your fitness and channel your determination into powerful results!
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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
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
6-12 Reps
-
2
Pendulum Squat
4 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
-
5
Tricep Kickback
3 Sets
8-12 Reps
-
6
Ab Wheel
3 Sets
7-12 Reps
-
7
Neck Curl
3 Sets
10-20 Reps
-
8
Reverse Forearm Curls
3 Sets
8-20 Reps
-
Day 2
1
Jump Rope
1 Set
5 mins
-
2
Run
1 Set
5 mins
-
3
Jump Rope
1 Set
5 mins
-
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
-
2
Wide Grip Rear Pull-Up
3 Sets
5-12 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1-10 Reps
-
4
Seated Hamstring Curl
1 Set
100-200 Reps
-
5
Side Bend (Dumbbell)
4 Sets
10-15 Reps
-
6
Neck Extension
3 Sets
20-50 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
8
Upright Row (Barbell)
3 Sets
8-12 Reps
-
9
Hammer Curl
3 Sets
10-15 Reps
-
Day 4
1
Run
1 Set
5 mins
-
2
Jump Rope
1 Set
5 mins
-
3
Shadow Boxing
1 Set
5 mins
-
Day 5
1
Incline Guillotine Press
4 Sets
7-15 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
-
3
Ring Dips Wide Grip
4 Sets
6-12 Reps
-
4
Pendulum Squat
3 Sets
7-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10-20 Reps
-
6
Ab Wheel
3 Sets
7-15 Reps
-
7
Neck Curl
1 Set
15-40 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 6
1
Good Morning
3 Sets
10-20 Reps
-
2
Dumbbell Row
4 Sets
10-15 Reps
-
3
Leg Curl
1 Set
100-200 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7
Upright Row (Barbell)
3 Sets
8-12 Reps
-
8
Side Bend (Dumbbell)
3 Sets
10-20 Reps
-