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The Baki Maxing Plan

by Paris Demers
280 athletes joined

The Baki Maxing Plan is a 27-week, 3-phase, science-based bodybuilding program

4.19
(7 ratings)

PROGRAM DESCRIPTION

The goal of the Baki Maxing Plan is to take you from being thin, weak, and unconditioned and, over the course of 6-8 months, transform your body into one that is muscular, strong, and capable!

The 3 nine-week programs that make up this plan put extra focus on the muscle groups that give Baki Hanma his signature look, such as his shoulders, quads, arms, chest, calves, and, of course, that DEMON BACK! The program doesn't neglect any muscle groups, as a balanced physique is important, but some muscle groups get more attention to make sure they stand out.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    27 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
WEEK 19
WEEK 20
WEEK 21
WEEK 22
WEEK 23
WEEK 24
WEEK 25
WEEK 26
WEEK 27
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Dumbbell Curl
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Dumbbell Curl
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Dumbbell Curl
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Dumbbell Curl
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
4
Seated Dumbbell Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
4
Seated Dumbbell Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Squat (Barbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Seated Dumbbell Curl
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9-10
2
Squat (Barbell)
4
8-12 reps
RPE 9-10
3
Lat Pulldown
4
8-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 6-7
2
Squat (Barbell)
2
8-12 reps
RPE 6-7
3
Lat Pulldown
2
8-12 reps
RPE 6-7
4
Seated Dumbbell Curl
2
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-7
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
4
JM Press
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
7
Seated Row (Cable)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
4
JM Press
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
7
Seated Row (Cable)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
4
JM Press
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8
7
Seated Row (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
4
JM Press
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8
7
Seated Row (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
4
JM Press
4
12-15 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8-9
7
Seated Row (Cable)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-9
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
4
JM Press
4
12-15 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8-9
7
Seated Row (Cable)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9-10
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 9-10
4
JM Press
4
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
7
Seated Row (Cable)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9-10
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 9-10
4
JM Press
4
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
6
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
7
Seated Row (Cable)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 6-7
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 6-7
3
Preacher Curl (Barbell)
2
12-15 reps
RPE 6-7
4
JM Press
2
12-15 reps
RPE 6-7
5
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 7
3
JM Press
4
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
10-12 reps
RPE 7
7
Seated Row (Cable)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 7
3
JM Press
4
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
10-12 reps
RPE 7
7
Seated Row (Cable)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
JM Press
4
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
10-12 reps
RPE 8
7
Seated Row (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
JM Press
4
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
10-12 reps
RPE 8
7
Seated Row (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
JM Press
4
12-15 reps
RPE 8-9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 8-9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
6
Dip (Bodyweight)
2
10-12 reps
RPE 8
7
Seated Row (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
JM Press
4
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Dip (Bodyweight)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9-10
2
Lat Pulldown
4
8-10 reps
RPE 9-10
3
JM Press
4
12-15 reps
RPE 9-10
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Dip (Bodyweight)
2
10-12 reps
RPE 9-10
7
Seated Row (Cable)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9-10
2
Lat Pulldown
4
8-10 reps
RPE 9-10
3
JM Press
4
12-15 reps
RPE 9-10
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Dip (Bodyweight)
2
10-12 reps
RPE 9-10
7
Seated Row (Cable)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 6-7
2
Lat Pulldown
2
8-10 reps
RPE 6-7
3
JM Press
2
12-15 reps
RPE 6-7
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 6-7
5
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
6
Dip (Bodyweight)
2
10-12 reps
RPE 6-7
7
Seated Row (Cable)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 6-7
2
Lat Pulldown
2
8-10 reps
RPE 6-7
3
JM Press
2
12-15 reps
RPE 6-7
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 6-7
5
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
6
Dip (Bodyweight)
2
10-12 reps
RPE 6-7
7
Seated Row (Cable)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12-15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3
Squat (Smith Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
JM Press
3
15-20 reps
RPE 8
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Squat (Smith Machine)
3
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
JM Press
3
15-20 reps
RPE 8
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Squat (Smith Machine)
3
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
JM Press
3
15-20 reps
RPE 8
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
Squat (Smith Machine)
4
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
5
JM Press
3
15-20 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12-15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
Squat (Smith Machine)
4
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
5
JM Press
3
15-20 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
3
Squat (Smith Machine)
4
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
5
JM Press
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12-15 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Squat (Smith Machine)
4
15-20 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
5
JM Press
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12-15 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6-7
3
Squat (Smith Machine)
2
15-20 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6-7
5
JM Press
2
15-20 reps
RPE 6-7
6
Preacher Curl (Barbell)
2
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 8
5B
Seated Calf Raise
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 8
5B
Seated Calf Raise
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5A
Cable Crunch
4
12-15 reps
RPE 8
5B
Seated Calf Raise
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5A
Cable Crunch
4
12-15 reps
RPE 8
5B
Seated Calf Raise
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5A
Cable Crunch
4
12-15 reps
RPE 9
5B
Seated Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5A
Cable Crunch
4
12-15 reps
RPE 9
5B
Seated Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5A
Cable Crunch
4
12-15 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5A
Cable Crunch
4
12-15 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5A
Cable Crunch
4
12-15 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
5
Sissy Squat
4
AMRAP
RPE 7
6A
Standing Calf Raise
4
AMRAP
RPE 8
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
5
Sissy Squat
4
AMRAP
RPE 7
6A
Standing Calf Raise
4
AMRAP
RPE 8
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
5
Sissy Squat
4
AMRAP
RPE 8
6A
Standing Calf Raise
4
AMRAP
RPE 8
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
5
Sissy Squat
4
AMRAP
RPE 8
6A
Standing Calf Raise
4
AMRAP
RPE 8
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Wrist Curls
3
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8-9
5
Sissy Squat
4
AMRAP
RPE 8
6A
Standing Calf Raise
4
AMRAP
RPE 8-9
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
5
Sissy Squat
4
AMRAP
RPE 9
6A
Standing Calf Raise
4
AMRAP
RPE 9
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
5
Sissy Squat
4
AMRAP
RPE 9-10
6A
Standing Calf Raise
4
AMRAP
RPE 9-10
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
5
Sissy Squat
4
AMRAP
RPE 9-10
6A
Standing Calf Raise
4
AMRAP
RPE 9-10
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
5
Sissy Squat
4
AMRAP
RPE 9-10
6A
Standing Calf Raise
4
AMRAP
RPE 9-10
6B
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Chest Press (Machine)
4
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Chest Press (Machine)
4
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 9
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Chest Press (Machine)
4
8-10 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 9-10
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 9-10
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
6
Standing Pullover (Cable)
3
8-10 reps
RPE 7
7
Chest Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
6
Standing Pullover (Cable)
3
8-10 reps
RPE 7
7
Chest Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8-9
7
Chest Fly (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8-9
7
Chest Fly (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-10 reps
RPE 9-10
7
Chest Fly (Machine)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-10 reps
RPE 9-10
7
Chest Fly (Machine)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 9-10
6
Standing Pullover (Cable)
3
8-10 reps
RPE 9-10
7
Chest Fly (Machine)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
4
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
4
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
4
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 8
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
4
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 8
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-9
4
Bicep Curl (Cable)
4
15-20 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 8
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Bicep Curl (Cable)
4
15-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
4
Bicep Curl (Cable)
4
15-20 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
4
Bicep Curl (Cable)
4
15-20 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9-10
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
4
Bicep Curl (Cable)
4
15-20 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
6
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
7
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9-10
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
3
JM Press
3
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5B
Reverse Nordic Curl
3
8-12 reps
RPE 7
6A
Seated Calf Raise
3
AMRAP
RPE 8
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
3
JM Press
3
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5B
Reverse Nordic Curl
3
8-12 reps
RPE 7
6A
Seated Calf Raise
3
AMRAP
RPE 8
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
3
JM Press
3
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5B
Reverse Nordic Curl
3
8-12 reps
RPE 8
6A
Seated Calf Raise
3
AMRAP
RPE 8
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
3
JM Press
3
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5B
Reverse Nordic Curl
3
8-12 reps
RPE 8
6A
Seated Calf Raise
3
AMRAP
RPE 8
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
3
JM Press
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 9
5B
Reverse Nordic Curl
3
8-12 reps
RPE 8-9
6A
Seated Calf Raise
3
AMRAP
RPE 8-9
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
3
JM Press
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 9
5B
Reverse Nordic Curl
3
8-12 reps
RPE 8-9
6A
Seated Calf Raise
3
AMRAP
RPE 8-9
6B
Lying Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
3
JM Press
3
12-15 reps
RPE 9-10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9-10
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 9-10
5B
Reverse Nordic Curl
3
8-12 reps
RPE 9-10
6A
Seated Calf Raise
3
AMRAP
RPE 9-10
6B
Lying Leg Raise
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
3
JM Press
3
12-15 reps
RPE 9-10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9-10
5A
Lateral Raise (Cable)
3
8-10 reps
RPE 9-10
5B
Reverse Nordic Curl
3
8-12 reps
RPE 9-10
6A
Seated Calf Raise
3
AMRAP
RPE 9-10
6B
Lying Leg Raise
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 6-7
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 6-7
3
JM Press
2
12-15 reps
RPE 6-7
4
Preacher Curl (Barbell)
2
10-12 reps
RPE 6-7
5A
Lateral Raise (Cable)
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 7
2
Seated Hamstring Curl
4
8-10 reps
RPE 7
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Cable Crunch
4
15-20 reps
RPE 8
5B
Seated Calf Raise
4
AMRAP
RPE 8
6
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 7
2
Seated Hamstring Curl
4
8-10 reps
RPE 7
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Cable Crunch
4
15-20 reps
RPE 8
5B
Seated Calf Raise
4
AMRAP
RPE 8
6
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 8
2
Seated Hamstring Curl
4
8-10 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Cable Crunch
4
15-20 reps
RPE 8
5B
Seated Calf Raise
4
AMRAP
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 8
2
Seated Hamstring Curl
4
8-10 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Cable Crunch
4
15-20 reps
RPE 8
5B
Seated Calf Raise
4
AMRAP
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 8
2
Seated Hamstring Curl
4
8-10 reps
RPE 8
3
Wrist Curls
3
15-20 reps
RPE 8-9
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 8-9
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-9
5A
Cable Crunch
4
15-20 reps
RPE 8-9
5B
Seated Calf Raise
4
AMRAP
RPE 8-9
6
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 9
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Cable Crunch
4
15-20 reps
RPE 9
5B
Seated Calf Raise
4
AMRAP
RPE 9
6
Leg Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 9-10
2
Seated Hamstring Curl
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5A
Cable Crunch
4
15-20 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 9-10
2
Seated Hamstring Curl
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5A
Cable Crunch
4
15-20 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
RPE 9-10
2
Seated Hamstring Curl
4
8-10 reps
RPE 9-10
3
Wrist Curls
3
15-20 reps
RPE 9-10
4A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9-10
4B
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5A
Cable Crunch
4
15-20 reps
RPE 9-10
5B
Seated Calf Raise
4
AMRAP
RPE 9-10
6
Leg Extension
3
8-12 reps
RPE 9-10
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
JM Press
4
15-20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 8
6
Standing Pullover (Cable)
2
8-10 reps
RPE 7
7
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
JM Press
4
15-20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 8
6
Standing Pullover (Cable)
2
8-10 reps
RPE 7
7
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
JM Press
4
15-20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 8
6
Standing Pullover (Cable)
2
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
JM Press
4
15-20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 8
6
Standing Pullover (Cable)
2
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8-9
4
JM Press
4
15-20 reps
RPE 8-9
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 8-9
6
Standing Pullover (Cable)
2
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
JM Press
4
15-20 reps
RPE 9
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 9
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9
7
Push Up
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
4
JM Press
4
15-20 reps
RPE 9-10
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Push Up
2
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
4
JM Press
4
15-20 reps
RPE 9-10
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Push Up
2
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9-10
3
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
4
JM Press
4
15-20 reps
RPE 9-10
5
Preacher Curl (Barbell)
4
15-20 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Push Up
2
AMRAP
RPE 9-10
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.19 / 5
Patrick A.Age 45, Man
a month ago
5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great workouts very intense and I got stronger from the workouts.
HAYbat GAMINGAge 26, Man
a month ago
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
BAKI TRAINING LETS GOOOO
Show All Reviews

The Baki Maxing Plan consists of three nine-week phases of training that increase both in intensity and overall training volume as you progress from phase 1 to phase 3. This ensures that as you follow the plan, you never plateau and are always making steady gains.

If you’re fairly new to lifting (0-1 years in the gym), just coming back to the gym after a break, injury, or after being inconsistent for a while, or if you just want to follow a 3-day-a-week program, I’d recommend you start with phase 1 of this program before moving on to phase 2 and then phase 3.

As mentioned before, these programs get harder and have higher volume as you go on. If you complete a phase and feel you’re not ready to progress to a phase of higher volume training (higher volume means more workouts and sets per week), you can repeat the phase you just did and still expect to see great results! Then, after that, you can move on to the next phase.

At the end of each phase, there is a planned deload week to help your body fully recover and refresh before you move on to your next phase of hard training. During these deload weeks, you will only train twice, and the workouts will be short and easy. Besides these workouts, make sure to get plenty of sleep, relaxation time, and good food!

DIET - (VERY IMPORTANT, PLEASE READ)

As this is a muscle-building program, you NEED to have your diet at least somewhat dialed in if you want to see results from this program.

To put on a significant amount of muscle while using the Baki Maxing Plan, follow these guidelines:

1. Caloric Surplus: Eat 250-500 calories over your maintenance calories each day.

2. Monitor Weight: Weigh yourself in the mornings 3-4 days a week. Aim to gain 0.25-0.5% of your total body weight per week. If you're gaining slower than this, increase your daily calorie intake by 200. Wait a week to see if you start gaining at the desired rate, and repeat this process until you achieve the correct rate of gain. If you’re gaining weight faster than the desired rate, do the opposite: decrease your daily calorie intake by 200, wait a week, check, and repeat until you're gaining at the right rate.

3. Balanced Diet: Follow the 80-20 rule:

   - 80% whole, unprocessed foods (e.g., beef, rice, veggies, fruit)

   - 20% processed foods (e.g., candy, fries, chips, pizza)

4. Protein Intake: Consume 1 gram of protein per pound of body weight daily, spread across 4-5 evenly sized meals.

How to perform Myo Rep Sets-

Step one: Go to failure on your regular set

Step two: Rest and wait until the burning in the working muscles goes away (usually only 5-10 seconds)

Step three: Perform another set at the same weight right away and go until failure

Step four: Continue with this process of resting for 5-10 seconds and going to failure until you're not able to complete 5 reps a set.

(In terms of how you should track your reps in the app for these, just write down how many reps you got on the first normal set you did. So if you did 15 reps on your first set, then did 10 reps, then 8 reps, then 5 reps for your Myo Reps sets, you would just write 15.)

How to perform Drop Sets-

1. Take your first regular set to failure (Preferablly failing around the rep goal set)

2. Immediately reduce the weight by 25-40%.

3. Without resting, continue the exercise until you reach failure again (perform as many reps as it takes to get to failure again).

4. Repeat the process by dropping the weight another 25-40% and perform the exercise to failure one more time.

Do your regular set first, then two total drop sets, each time taking the exercise to failure.

Complete the following warm-up before every workout-

5 Minutes moderate intensity cardio

Hamstring Sweeps x30 

(https://www.youtube.com/watch?v=nSUfsT3D2rQ&ab_channel=ItIsWellPTLLC)

World’s Greatest Stretch x10/side

(https://www.youtube.com/watch?v=-CiWQ2IvY34&ab_channel=SquatUniversity)

Downward Dog To Plank x10

(https://www.youtube.com/watch?v=u8eUdDxyAMg&ab_channel=ReactPhysicalTherapy)