IntermediateFree

Baki Aesthetics - 4 day split x2

Ryan M.· Dec 2023

1,053athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.4%

Triceps

10.7%

Forearms

9.4%

Biceps

9.2%

Chest

8.4%

Quadriceps

7.9%

Hamstrings

7.4%

Lats

6.6%

Abs

5.9%

Front Delts

5.2%

Glutes

5.2%

Rear Delts

4.2%

Lower Back

2.8%

Middle Delts

2.5%

Neck

2.5%

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	1	6–10 reps	@8–10
		3	6–10 reps	@9–10
2	Lat Pulldown	3	3–6 reps	@9–10
Superset
3A	Incline Bench Press (Dumbbell)	3	10–15 reps	@9–10
3B	Rear Delt Fly (Dumbbell)	3	15–30 reps	@8–10
4	T-Bar Row	4	8–12 reps	@8–10
5	Chest Fly (Cable)	4	10–20 reps	@8–10
6	Pullover (Dumbbell)	2	10–15 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	3	8–12 reps	@6–8.5
Superset
2A	High Bar Squat (Barbell)	1	6–8 reps	@7–10
		2	6–8 reps	@8–10
2B	One Leg Calf Raises	3	10–20 reps	@7–10
2C	Tibialis Raises	3	15–25 reps	@7–10
3	Romanian Deadlift (Barbell)	3	6–10 reps	@7–9.5
4	Leg Extension	4	10–20 reps	@8–10
5	Shrug (Barbell)	3	10–15 reps	@7–10

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (Barbell)	1	6–10 reps	@8–10
		1	6–10 reps	@10–10
		2	6–10 reps	@9–10
1B	French Press	1	8–12 reps	@8–10
		1	8–12 reps	@10–10
		2	8–12 reps	@9–10
Superset
2A	Hammer Curl	3	10–15 reps	@8–10
2B	Tricep Pushdown (Cable)	3	10–20 reps	@8–10
Superset
3A	Bicep Curl (Cable)	3	10–20 reps	@8–10
3B	One Arm Lateral Raise (Cable)	3	10–20 reps	@8–10

#	Exercise	Sets	Reps	Load
Superset
1A	Reverse Wrist Curl (Barbell)	4	10–20 reps	@7–9.5
1B	Wrist Curls	4	10–20 reps	@7–9.5
Superset
2A	One Leg Calf Raises	4	10–20 reps	@7–9.5
2B	Tibialis Raises	4	10–30 reps	@7–9.5
3	Shrug (Barbell)	4	10–15 reps	@7–10
4	Decline Crunch (Weighted)	3	8–12 reps	@8–10
5	Neck Curl	3	15–25 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6–10 reps	@8–10
		3	6–10 reps	@9–10
2	Pull-Up (Weighted)	1	3–6 reps	@9–10
		2	3–6 reps	@9.5–10
Superset
3A	Chest Fly (Cable)	4	10–20 reps	@8–10
3B	Rear Delt Fly (Machine)	4	10–20 reps	@8–10
4	T-Bar Row	3	8–12 reps	@8–10
5	Dip (Bodyweight)	2	10–30 reps	@9–10

#	Exercise	Sets	Reps	Load
Superset
1A	Deadlift (Barbell)	3	3–6 reps	@7–9
1B	One Leg Calf Raises	3	10–20 reps	@7–10
1C	Tibialis Raises	3	15–30 reps	@7–10
2	Hamstring Curl	3	8–12 reps	@8–10
3	Hack Squat	4	10–20 reps	@8–10
4	Hanging Leg Raise	3	8–20 reps	@8–10
5	Leg Extension	4	10–20 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Barbell)	4	8–12 reps	@9–10
Superset
2A	French Press	4	8–12 reps	@8–10
2B	Bicep Curl (Barbell)	4	10–15 reps	@8–10
Superset
3A	Single Arm Tricep Extension (Cable)	3	10–20 reps	@8–10
3B	One Arm Lateral Raise (Cable)	3	10–20 reps	@8–10
4	Underhand Lat Pulldown	2	10–15 reps	@8–10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Baki Aesthetics - 4 day split x2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Baki Aesthetics - 4 day split x2 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Baki Aesthetics - 4 day split x2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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