Baki Aesthetics - 4 day split x2

Program Description

Intermediate program focused on the baki aesthetic. Focused on: Arms, Chest, Upper back, forearms and calves. This program assumes you have lifted consistently before and can competently perform basic strength exercises and calisthenics. This program also assumes that you have developed lats(10+ pullups), shoulders(135 OHP), and posterior chain(315 deadlifts) enough to take some focus away from them, or train them for strength instead. If you want to increase volume for these groups, you can. Days 1&5 are chest and back Days 2&6 are legs Days 3&7 are arms Days 4&8 are accessories- If you want or need to do cardio, this is the best day for that. I would advise focusing on intensity, making sure you can perform the recommended amount of sets at at least 9 RPE before progressing in weight. MAKE SURE TO WARM UP!! I haven’t included warmup sets in the programs but you must warmup before your first set of that muscle of the workout. An injury is the worst thing you can do for progress. The program is 8 weeks long mostly because that is what I had to do to get an 8 day cycle to fit evenly in weeks. There is no reason for you not to repeat after the 8 weeks if you want. (A deload week isn’t needed but if you want a mental break go for it.) I would recommend going light the first week, staying at RPE 8 or below to make sure you know the proper form for each exercise and to help you judge which weights to use next week.

Program Overview