5.0
(1 rating)
Program Description
Bakimaxxing with some strenght goals
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedAug 01, 2024 06:22
- Last EditedJun 18, 2025 10:33
Summary
Unleash your strength with the Bakikito Powerbuilding program, a comprehensive 9-week journey designed for serious lifters. Committing just four days a week, you’ll blend heavy compound lifts like the Deadlift and Bench Press with targeted accessory work, ensuring balanced muscle development and power gains. Each session is meticulously crafted with supersets and a variety of exercises to keep your workouts dynamic and engaging. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
12%
Quadriceps
8.4%
Hamstrings
8.4%
Middle Delts
7.8%
Chest
7.2%
Abs
6.7%
Glutes
6.7%
Biceps
6.7%
Lats
6.7%
Upper Back
6.7%
Calves
3.3%
Rear Delts
2.2%
Forearms
1.7%
Lower Back
1.4%
Adductors
1.1%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2A
Leg Press
3
6-10 reps
-
2B
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Bicep Curl (Barbell)
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Dragon Flag
3
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
2-4 reps
-
3
Lat Pulldown
3
8-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4B
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Hammer Curl
3
8-15 reps
-
5B
Leg Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Deficit Push Up
3
5-25 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Overhead Extension (Dumbbell)
3
8-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Bodyweight)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
4-6 Reps
-
2A
Leg Press3 Sets
6-10 Reps
-
2B
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
-
3
Leg Extension3 Sets
8-15 Reps
-
4A
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
4B
V-Handle Tricep Pushdown (Cable)3 Sets
6-12 Reps
-
5A
Standing Calf Raise3 Sets
8-15 Reps
-
5B
Dragon Flag3 Sets
5-15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Deadlift (Barbell)3 Sets
2-4 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4A
Chest Supported Row (Dumbbell)3 Sets
8-15 Reps
-
4B
Incline Chest Fly (Dumbbell)3 Sets
8-15 Reps
-
5A
Hammer Curl3 Sets
8-15 Reps
-
5B
Leg Curl3 Sets
8-15 Reps
-
Day 3
1
High Bar Squat (Barbell)4 Sets
3-5 Reps
-
2A
Pull-Up (Weighted)3 Sets
4-8 Reps
-
2B
Deficit Push Up3 Sets
5-25 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
4A
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
-
4B
Overhead Extension (Dumbbell)3 Sets
8-15 Reps
-
5A
Standing Calf Raise3 Sets
8-15 Reps
-
5B
Abs Crunch (Bodyweight)3 Sets
8-20 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
3
T-Bar Row3 Sets
6-10 Reps
-
4
Lateral Raise (Cable)4 Sets
8-15 Reps
-