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BoostcampPNG

BAKI 3 Day Full Body

by Tigalaxy

Program Description

This program emphasizes shoulders and the posterior chain. All muscles will grow. Shoulders will probably grow at the fastest rate.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 09:33
  • Last Edited
    Aug 08, 2025 10:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Triceps
10.1%
Biceps
9.3%
Hamstrings
8%
Front Delts
8%
Glutes
7.2%
Lats
7.2%
Quadriceps
6.8%
Abs
6.3%
Chest
6.3%
Middle Delts
6.3%
Lower Back
4.6%
Calves
4.2%
Rear Delts
2.4%
Forearms
1.3%
Adductors
0.8%
Abductors
0.4%
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START THE PROGRAM
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
4-8 reps
-
3
Dumbbell Row
3
4-8 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
8
Standing Calf Raise
3
8-15 reps
-
9
Decline Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Face Pull
3
10-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Leg Press
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
8
Lying Tricep Extension (Barbell)
3
8-15 reps
-
9
Bicep Curl (EZ Bar)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
High Row
3
6-10 reps
-
4
Leg Curl
3
8-15 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Cable)
3
8-15 reps
-
8
Seated Calf Raise
3
8-15 reps
-
9
Leg Raise (Captain's Chair)
3
8-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Back Extension (Weighted)
3 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
8
Standing Calf Raise
3 Sets
8-15 Reps
-
9
Decline Crunch
3 Sets
8-15 Reps
-
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
High Row
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
8-15 Reps
-
5
Upright Row (Barbell)
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
8
Seated Calf Raise
3 Sets
8-15 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Leg Press
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Face Pull
3 Sets
10-20 Reps
-
8
Lying Tricep Extension (Barbell)
3 Sets
8-15 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-