Program Description
Personal journey of becoming Baki
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 18, 2023 07:56
- Last EditedJun 18, 2025 12:43
Summary
Embark on an 8-week journey with Baki's Quest, a dynamic 4-day workout program designed to build strength and muscle across all major muscle groups. Each session combines essential lifts like the bench press and squat with targeted supersets to maximize your gains and keep your workouts engaging. Expect a balanced mix of compound and isolation exercises, ensuring you develop a well-rounded physique. Equip yourself with a full gym and get ready to push your limits!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
4-8 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
Barbell 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
Abs Crunch (Machine)
3
8-15 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
Squat (Smith Machine)
3
4-8 reps
-
2
AD Press (Smith Machine)
3
4-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Leg Extension
3
5-17 reps
-
5A
Preacher Curl (Dumbbell)
3
8-12 reps
-
5B
Skull Crusher (Dumbbell)
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)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3A
Deficit Push Up
3
5-15 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Press Calf Raises
3
10-15 reps
-
5B
Lying Leg Raise
3
10-15 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 1
1
Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)3 Sets
5-10 Reps
-
3
Leg Press3 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
Barbell Row3 Sets
8-12 Reps
-
2A
Leg Curl3 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
Abs Crunch (Machine)3 Sets
8-15 Reps
-
Day 3
1
Squat (Smith Machine)3 Sets
4-8 Reps
-
2
AD Press (Smith Machine)3 Sets
4-8 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
5-17 Reps
-
5A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
5B
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
-
3A
Deficit Push Up3 Sets
5-15 Reps
-
3B
Chest Supported Row (Machine)3 Sets
8-15 Reps
-
4A
Pec Deck (Machine)3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5A
Leg Press Calf Raises3 Sets
10-15 Reps
-
5B
Lying Leg Raise3 Sets
10-15 Reps
-