Baki's Quest | Workout Programs | Boostcamp App |

Baki's Quest

by Kikito L.

27 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

Jul 15, 2024 08:12

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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