Baki Mode
Killer Push-Pull-Leg that can be ran eternally without rest
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | L-sit Pull Ups | 4 | 0 reps |
| 2 | Preacher Curl (Dumbbell) | 4 | 0 reps |
| 3 | Bent Over Row (Barbell) | 4 | 0 reps |
| 4 | Bicep Curl (Barbell) | 4 | 0 reps |
| 5 | Wrist Cable Supination | 4 | 0 reps |
| 6 | Shrug (Trap Bar) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 2 | Reverse Pec Deck | 4 | 0 reps |
| 3 | Hack Squat | 4 | 0 reps |
| 4 | Hip Thrust (Barbell) | 4 | 0 reps |
| 5 | Standing Calf Raise | 4 | 0 reps |
| 6 | Russian Twist | 4 | 0 reps |
| 7 | Neck Curl | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Rope Extension | 3 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 0 reps |
| 3 | Standing Pullover (Cable) | 3 | 0 reps |
| 4 | Lateral Raise (Cable) | 4 | 0 reps |
| 5 | Wrist Bodyweight Curl | 4 | 0 reps |
| 6 | Decline Reverse Crunch | 4 | 0 reps |
| 7 | Chest Fly (Machine) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 3 | Abs Crunch (Bodyweight) | 4 | 0 reps |
| 4 | Reverse Wrist Cable Curl | 4 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 6 | Lying Pullover (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 4 | 0 reps |
| 2 | Single Arm Rear Delt Fly (Cable) | 3 | 0 reps |
| 3 | Leg Press | 4 | 0 reps |
| 4 | Leg Curl | 3 | 0 reps |
| 5 | Side Bend (Dumbbell) | 4 | 0 reps |
| 6 | Neck Extension | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 2 | Pull-Up (Bodyweight) | 4 | 0 reps |
| 3 | Kroc Row | 4 | 0 reps |
| 4 | Decline Sit Up (Weighted) | 4 | 0 reps |
| 5 | Wrist Pronation | 4 | 0 reps |
| 6 | Upright Row (Barbell) | 4 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Baki Mode is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Baki Mode is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Baki Mode is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
