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BAKI 3 Day Full Body

by Simpleton

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 24, 2025 02:27
  • Last Edited
    Jul 23, 2025 09:52

Summary

Unleash your strength with the BAKI 3-Day Full Body program, designed to sculpt and strengthen your entire physique over three weeks. This comprehensive workout plan combines compound movements like barbell squats and incline bench presses with targeted exercises such as dumbbell rows and tricep pushdowns. With three sessions each week, you'll build muscle, enhance endurance, and boost overall fitness in a structured yet flexible format. Equip yourself with a full gym and get ready to transform your body and elevate your lifting game!
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
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-