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Kikito's Baki Quest V0.2
by Kikito L.
8 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 13, 2024 11:04
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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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 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 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 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
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 Reps