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Baki's Quest

by Kikito L.
31 athletes joined

Program Description

Personal journey of becoming Baki

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 18, 2023 07:56
  • Last Edited
    Sep 27, 2024 03:50
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BlogBannerPC
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
Bench Press (Barbell)
3
4-6 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Leg Press
3
5-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
3
8-17 reps
5A
Lateral Raise (Cable)
3
8-12 reps
5B
Overhead Tricep Extension (Cable)
3
8-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Dumbbell Row
3
8-12 reps
2A
Leg Curl
3
8-17 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-17 reps
3A
Calf Raise (Leg Press)
3
5-10 reps
3B
Modified Dragon Fly
3
5-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
4-8 reps
2
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
3A
Lat Pulldown
3
8-12 reps
3B
Sissy Squat
3
5-17 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Lying Tricep Extension (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2A
Deficit Push Up
3
8-17 reps
2B
Seated Row (Cable)
3
8-15 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4A
Pec Deck (Machine)
3
10-17 reps
4B
Lateral Raise (Dumbbell)
3
10-17 reps
5A
Leg Press Calf Raises
3
10-17 reps
5B
Decline Crunch (Weighted)
3
5-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Week 1
1 / 8 Weeks
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
2A
Deficit Push Up
3 Sets
8-17 Reps
2B
Seated Row (Cable)
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
3 Sets
10-17 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-17 Reps
5A
Leg Press Calf Raises
3 Sets
10-17 Reps
5B
Decline Crunch (Weighted)
3 Sets
5-17 Reps
Day 3
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
4-8 Reps
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Sissy Squat
3 Sets
5-17 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
3
Leg Press
3 Sets
5-10 Reps
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4B
Incline Curl (Dumbbell)
3 Sets
8-17 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
8-17 Reps
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
1B
Dumbbell Row
3 Sets
8-12 Reps
2A
Leg Curl
3 Sets
8-17 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-17 Reps
3A
Calf Raise (Leg Press)
3 Sets
5-10 Reps
3B
Modified Dragon Fly
3 Sets
5-15 Reps