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(Baki) Demon Back Workout👹
by Mateo Y.
6 athletes joined
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
Jun 13, 2024 07:14
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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
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
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
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
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
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
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
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