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BAKI 3 Day Full Body
by James P.
124 athletes joined
5.0
(1 rating)
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
Jul 26, 2024 03:58
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
James P.Man
a month 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.