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BAKI 3 Day Full Body
by James P.
86 athletes joined
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 18, 2024 02:31
down_app
Week 1
1 / 3 Weeks
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
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
4-8 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
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
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
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-15 Reps
9
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
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 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
3
Dumbbell Row
3 Sets
4-8 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
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
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
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
8
Lying Tricep Extension (Barbell)
3 Sets
8-15 Reps
9
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
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