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Muscle hypertrophy for every Baki and Kengan Ashura wannabes
by Mateo Y.
36 athletes joined
Program Description
To build muscle quickly and naturally while doing other sports on the side (In my case it’s Martial Arts). Keep in mind that this workout is hard to get used to and may take months to see results. I just love pushing myself is all. And now, you can too🫵🏼
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
100 minutes
Created
Feb 18, 2024 12:28
Last Edited
Jun 24, 2024 09:58
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8