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(Baki) Demon Back Workout👹

by Mateo Y.
23 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 04, 2024 10:58
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
3 months 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.