Bakkar

by NOUR EDDINE BAKKAR

6 athletes joined

5.0

(1 rating)

Program Description

Powerlifting

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 02, 2024 01:54
Last Edited
Jun 18, 2025 11:31

Summary

Unleash your strength with the Bakkar program, a comprehensive 12-week journey designed for dedicated lifters. Committing to four days a week, you'll engage in a mix of barbell exercises like the Bench Press, Squat, and Sumo Deadlift, targeting major muscle groups to build power and endurance. Each session is strategically crafted to progressively increase intensity, ensuring you stay challenged and motivated. Equip yourself with a full gym setup and get ready to transform your physique and elevate your performance!

Muscle Engagement

Front

Back

MuscleSet

Chest

20.4%

Quadriceps

18.5%

Glutes

16.3%

Hamstrings

12.2%

Triceps

12.2%

Front Delts

8.2%

Adductors

8.2%

Abs

4.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

6 reps

65%

Day 1

Bench Press (Barbell)

6 reps

68%

Day 1

Bench Press (Barbell)

6 reps

72%

Day 1

Bench Press (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

5 reps

77%

Day 1

Bench Press (Barbell)

4 reps

80%

Day 1

Bench Press (Barbell)

4 reps

83%

Day 1

Bench Press (Barbell)

3 reps

86%

Day 1

Bench Press (Barbell)

3 reps

6 reps

92%

65%

Day 1

Bench Press (Barbell)

2 reps

5 reps

95%

68%

Day 1

Bench Press (Barbell)

1 reps

4 reps

97%

72%

Day 1

Bench Press (Barbell)

1 reps

3 reps

100%

76%

Day 2

Squat (Barbell)

6 reps

65%

Day 2

Squat (Barbell)

6 reps

68%

Day 2

Squat (Barbell)

6 reps

72%

Day 2

Squat (Barbell)

6 reps

75%

Day 2

Squat (Barbell)

5 reps

77%

Day 2

Squat (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

4 reps

83%

Day 2

Squat (Barbell)

3 reps

86%

Day 2

Squat (Barbell)

3 reps

5 reps

92%

65%

Day 2

Squat (Barbell)

2 reps

5 reps

95%

68%

Day 2

Squat (Barbell)

1 reps

4 reps

97%

72%

Day 2

Squat (Barbell)

1 reps

3 reps

100%

76%

Day 3

Sumo Deadlift (Barbell)

6 reps

65%

Day 3

Sumo Deadlift (Barbell)

6 reps

68%

Day 3

Sumo Deadlift (Barbell)

6 reps

72%

Day 3

Sumo Deadlift (Barbell)

6 reps

75%

Day 3

Sumo Deadlift (Barbell)

5 reps

77%

Day 3

Sumo Deadlift (Barbell)

4 reps

80%

Day 3

Sumo Deadlift (Barbell)

4 reps

83%

Day 3

Sumo Deadlift (Barbell)

3 reps

86%

Day 3

Sumo Deadlift (Barbell)

3 reps

6 reps

92%

65%

Day 3

Sumo Deadlift (Barbell)

2 reps

5 reps

95%

68%

Day 3

Sumo Deadlift (Barbell)

1 reps

4 reps

97%

72%

Day 3

Sumo Deadlift (Barbell)

1 reps

3 reps

100%

76%

Day 4

Bench Press (Barbell)

6 reps

65%

Day 4

Bench Press (Barbell)

6 reps

68%

Day 4

Bench Press (Barbell)

6 reps

72%

Day 4

Bench Press (Barbell)

6 reps

75%

Day 4

Bench Press (Barbell)

6 reps

65%

Day 4

Bench Press (Barbell)

4 reps

80%

Day 4

Bench Press (Barbell)

4 reps

83%

Day 4

Bench Press (Barbell)

3 reps

86%

Day 4

Bench Press (Barbell)

3 reps

6 reps

92%

65%

Day 4

Bench Press (Barbell)

2 reps

5 reps

95%

68%

Day 4

Bench Press (Barbell)

1 reps

4 reps

97%

72%

Day 4

Bench Press (Barbell)

1 reps

3 reps

100%

76%

Day 1

Bench Press (Barbell)

2 Sets

6 Reps

65%

Day 2

Squat (Barbell)

2 Sets

6 Reps

65%

Day 3

Sumo Deadlift (Barbell)

2 Sets

6 Reps

65%

Day 4

Bench Press (Barbell)

2 Sets

6 Reps

65%