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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
    Women's, Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 09:08
  • Last Edited
    Mar 14, 2026 02:23

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Quadriceps
11.2%
Biceps
9.8%
Hamstrings
8.2%
Lats
7.9%
Triceps
7%
Rear Delts
6.5%
Glutes
6.4%
Front Delts
6.2%
Middle Delts
5.7%
Chest
4.7%
Calves
4.2%
Lower Back
3.3%
Abs
2.3%
Forearms
1.2%
Adductors
1.2%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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