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Baki's Quest
by Kikito L.
26 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
Jun 18, 2024 02:34
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
1B
Barbell Row
3 Sets
6-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Dip (Assisted)
3 Sets
4-8 Reps
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2B
Hammer Curl
3 Sets
10-15 Reps
3
Hack Squat
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
1B
Barbell Row
3 Sets
5-10 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
2B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
10-15 Reps
4
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP