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BoostcampPNG

(Baki) Demon Back Workout👹

by lea Hillu

Program Description

This is dedicated to make all you Baki fans out there gain that Menacing Demon Back 👹 as fast as possible. If you’d like an alternate challenge do: 4x25 sit-ups per day before of after each workout Followed with 4x25 leg raises and 4x25 dragon fly. I love pushing myself. And now, you can too🫵🏼

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 09:08
  • Last Edited
    May 22, 2025 09:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Leg Press
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
10 Reps
@8
5
Straight Leg Calf Raise
4 Sets
15 Reps
@8
Day 3
1
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
2
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Rear Delt Row
4 Sets
12 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
3
Leg Press
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Straight Leg Calf Raise
4 Sets
12 Reps
@8
Day 5
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
4 Sets
12 Reps
@8
4
Bicep Curl (Cable)
4 Sets
10 Reps
@8
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8