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Baki power

by Matt
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Program Description

**Baki Power** is a comprehensive 10-week program designed to build strength and muscle through a mix of bodybuilding and powerlifting techniques. With 40 sessions spread across the weeks, you’ll tackle a variety of exercises, including Safety Bar Squats, Romanian Deadlifts, and Overhead Presses, all tailored for intermediate lifters. Each workout lasts about 60 minutes, making it perfect for those looking to maximize their gains in a garage gym setting. Get ready to sculpt your physique and enhance your lifting prowess!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 01:25
  • Last Edited
    Jan 20, 2026 01:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Front Delts
14.1%
Chest
8.7%
Hamstrings
7.6%
Upper Back
7.6%
Quadriceps
6.5%
Lats
6.5%
Middle Delts
6.5%
Glutes
5.4%
Biceps
5.4%
Abs
3.3%
Lower Back
3.3%
Rear Delts
3.3%
Calves
2.2%
Adductors
1.1%
Forearms
1.1%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
-
2
Good Morning
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Machine)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Safety Bar Squat
3 Sets
8 Reps
-
2
Good Morning
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Machine)
3 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bench Press (Barbell)
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Machine)
3 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-