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Baki 2.0
by James P.
26 athletes joined
Program Description
Build muscle
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 21, 2024 11:16
Last Edited
Jun 18, 2024 02:35
down_app
Week 1
1 / 3 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
4-8 Reps
@8-10
2
Bench Press (Close Grip)
3 Sets
4-8 Reps
@8-10
3
Barbell Row
3 Sets
6-10 Reps
@8-10
4
Upright Row (Barbell)
3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl
3 Sets
10-15 Reps
@8-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
8
Standing Calf Raise
3 Sets
10-15 Reps
@10
9
Decline Crunch
3 Sets
10-15 Reps
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8-10
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-10
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Leg Curl
3 Sets
8-12 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
9
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8-10
3
Pullover (Dumbbell)
3 Sets
10-15 Reps
@8-10
4
Leg Press
3 Sets
8-12 Reps
@8-10
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8-10
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@8-10
8
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-10
9
Hammer Curl
3 Sets
10-15 Reps
@8-10
Day 1
1
Squat (Smith Machine)
3 Sets
4-8 Reps
@8-10
2
Bench Press (Close Grip)
3 Sets
4-8 Reps
@8-10
3
Barbell Row
3 Sets
6-10 Reps
@8-10
4
Upright Row (Barbell)
3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl
3 Sets
10-15 Reps
@8-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
8
Standing Calf Raise
3 Sets
10-15 Reps
@10
9
Decline Crunch
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8-10
3
Lat Pulldown
3 Sets
8-12 Reps
@8-10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8-10
6
Farmer's Walk (Weighted)
3 Sets
1 mins
@8-10
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-10
8
Hammer Curl
3 Sets
10-15 Reps
@8-10
9
Leg Press
3 Sets
8-12 Reps
@8-10
Day 3
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8-10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Leg Curl
3 Sets
8-12 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
9
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Squat (Smith Machine)
3 Sets
4-8 Reps
@8-10
2
Bench Press (Close Grip)
3 Sets
4-8 Reps
@8-10
3
Barbell Row
3 Sets
6-10 Reps
@8-10
4
Upright Row (Barbell)
3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl
3 Sets
10-15 Reps
@8-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
8
Standing Calf Raise
3 Sets
10-15 Reps
@10
9
Decline Crunch
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8-10
3
Lat Pulldown
3 Sets
8-12 Reps
@8-10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8-10
6
Farmer's Walk (Weighted)
3 Sets
1 mins
@8-10
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-10
8
Hammer Curl
3 Sets
10-15 Reps
@8-10
9
Leg Press
3 Sets
8-12 Reps
@8-10
Day 3
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8-10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Leg Curl
3 Sets
8-12 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
9
Seated Calf Raise
3 Sets
10-15 Reps
@10