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BAKI 3 Day Full Body

by James P.
554 athletes joined
5.0
(2 ratings)

Program Description

This program emphasizes shoulders and the posterior chain. All muscles will grow. Shoulders will probably grow at the fastest rate.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 26, 2023 09:35
  • Last Edited
    Jun 23, 2025 01:27
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Face Pull
3
10-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Week 1
1 / 3 Weeks
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
High Row
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
8-15 Reps
-
5
Upright Row (Barbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
8
Seated Calf Raise
3 Sets
8-15 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Leg Press
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Face Pull
3 Sets
10-20 Reps
-
8
Lying Tricep Extension (Barbell)
3 Sets
8-15 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Back Extension (Weighted)
3 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
8
Standing Calf Raise
3 Sets
8-15 Reps
-
9
Decline Crunch
3 Sets
8-15 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
CodyMan
18 days ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I hit the thousand pound club off of this bad boy!!!
James P.Man
a year ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This is my program I built myself. I wouldn’t put out anything less than 5 stars. This program might not be for you and that’s completely fine, but it will work for all levels if you stick to it and attack each workout. This is mainly tailored for a lifter with at least a year under their belt. Someone with 3+ years of lifting might be better suited for a 4 or 5 day program, but this program will work forever if you enjoy the routine and swap lifts when necessary.