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Kikito's Baki Quest V0.2

by Kikito L.
10 athletes joined

Program Description

Personal journey to become God

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2024 12:25
  • Last Edited
    Jun 18, 2025 08:43

Summary

Embark on an 8-week journey with Kikito's Baki Quest V0.2, designed for those ready to elevate their training. This 4-day program combines supersets and compound movements to build strength and muscle across all major muscle groups. Expect to challenge yourself with exercises like the Incline Bench Press and High Bar Squat, maximizing your gains while keeping workouts dynamic and engaging. Perfect for lifters looking to push their limits in a full gym environment!
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4.8 Stars with 10, 000+ Ratings
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 (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
-
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Bayesian Curl
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Leg Curl
3
10-15 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Wrist Curls
3
10-15 reps
-
4A
Standing Calf Raise
3
2
6-10 reps
-
-
-
4B
Decline Crunch (Weighted)
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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
-
-
3
Lat Pulldown
3
8-12 reps
-
4A
Terminal Knee Extension
3
5-25 reps
-
4B
Standing Calf Raise
3
2
6-10 reps
-
-
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
-
5B
Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Push Up
3
6-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Seated Row (Cable)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
10-15 reps
-
5A
Lateral Raise (Machine)
3
10-15 reps
-
5B
Lying Leg Raise
3
5-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Leg Curl
3 Sets
10-15 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
3A
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3B
Wrist Curls
3 Sets
10-15 Reps
-
4A
Standing Calf Raise
3 Sets
2 Sets
6-10 Reps
-
-
-
4B
Decline Crunch (Weighted)
3 Sets
8-12 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
3-5 Reps
4-8 Reps
-
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4A
Terminal Knee Extension
3 Sets
5-25 Reps
-
4B
Standing Calf Raise
3 Sets
2 Sets
6-10 Reps
-
-
-
5A
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
5B
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
4-8 Reps
-
-
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2B
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5A
Bayesian Curl
3 Sets
10-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Push Up
3 Sets
6-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
4A
Seated Row (Cable)
3 Sets
8-12 Reps
-
4B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
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5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
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5B
Lying Leg Raise
3 Sets
5-15 Reps
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