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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
    May 24, 2025 02:27
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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
-