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Bakikito Powerbuilding

by Kikito L.
9 athletes joined
5.0
(1 rating)

Program Description

Bakimaxxing with some strenght goals

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2024 06:22
  • Last Edited
    Sep 30, 2024 12:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 Press
3 Sets
6-10 Reps
-
2B
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
3
Leg Extension
3 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 Raise
3 Sets
8-15 Reps
-
5B
Dragon Flag
3 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 Pulldown
3 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 Curl
3 Sets
8-15 Reps
-
5B
Leg Curl
3 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 Up
3 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 Raise
3 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 Row
3 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
4 Sets
8-15 Reps
-