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(Baki) Demon Back Workout👹

by Mateo The Machine
101 athletes joined
4.0
(1 rating)

Program Description

This is dedicated to make all you Baki fans out there gain that Menacing Demon Back 👹 as fast as possible. If you’d like an alternate challenge do: 4x25 sit-ups per day before of after each workout Followed with 4x25 leg raises and 4x25 dragon fly. I love pushing myself. And now, you can too🫵🏼

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2024 06:02
  • Last Edited
    Sep 18, 2025 06:31

Summary

Unleash your inner beast with the (Baki) Demon Back Workout! This 8-week program is designed for those ready to elevate their strength and sculpt a powerful back. With five intense training days each week, you'll tackle a variety of exercises, including Wide Grip Pull-Ups and Romanian Deadlifts, that target your lats, upper back, and arms. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your physique and dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Quadriceps
11.2%
Biceps
9.8%
Hamstrings
8.2%
Lats
7.9%
Triceps
7%
Rear Delts
6.5%
Glutes
6.4%
Front Delts
6.2%
Middle Delts
5.7%
Chest
4.7%
Calves
4.2%
Lower Back
3.3%
Abs
2.3%
Forearms
1.2%
Adductors
1.2%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Leg Press
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
10 Reps
@8
5
Straight Leg Calf Raise
4 Sets
15 Reps
@8
Day 3
1
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Rear Delt Row
4 Sets
12 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Leg Press
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Straight Leg Calf Raise
4 Sets
12 Reps
@8
Day 5
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
4 Sets
12 Reps
@8
4
Bicep Curl (Cable)
4 Sets
10 Reps
@8
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Mateo Y.Age 23, Man
a year ago
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This training helped me build my physique overall while mostly prioritizing my back muscles. I truly recommend it to any of you that want a bigger back as quickly as possible.