Baki 2.0 | Workout Programs | Boostcamp App |

Baki 2.0

by James P.

31 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

Jul 10, 2024 08:00

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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