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 EditedSep 30, 2024 12:30
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