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Baki Training

by Alexis G.
2 athletes joined

Program Description

To gain muscle and sizes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jan 04, 2025 01:09
  • Last Edited
    Jan 30, 2025 12:38
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
-
2
Pendulum Squat
4
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-20 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Ab Wheel
3
7-12 reps
-
7
Neck Curl
3
10-20 reps
-
8
Reverse Forearm Curls
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Run
1
5 mins
-
3
Jump Rope
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-20 reps
-
2
Wide Grip Rear Pull-Up
3
5-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-10 reps
-
4
Seated Hamstring Curl
1
100-200 reps
-
5
Side Bend (Dumbbell)
4
10-15 reps
-
6
Neck Extension
3
20-50 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Upright Row (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Jump Rope
1
5 mins
-
3
Shadow Boxing
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Guillotine Press
4
7-15 reps
-
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
-
3
Ring Dips Wide Grip
4
6-12 reps
-
4
Pendulum Squat
3
7-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-20 reps
-
6
Ab Wheel
3
7-15 reps
-
7
Neck Curl
1
15-40 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-20 reps
-
2
Dumbbell Row
4
10-15 reps
-
3
Leg Curl
1
100-200 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Side Bend (Dumbbell)
3
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
6-12 Reps
-
2
Pendulum Squat
4 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
-
5
Tricep Kickback
3 Sets
8-12 Reps
-
6
Ab Wheel
3 Sets
7-12 Reps
-
7
Neck Curl
3 Sets
10-20 Reps
-
8
Reverse Forearm Curls
3 Sets
8-20 Reps
-
Day 2
1
Jump Rope
1 Set
5 mins
-
2
Run
1 Set
5 mins
-
3
Jump Rope
1 Set
5 mins
-
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
10-20 Reps
-
2
Wide Grip Rear Pull-Up
3 Sets
5-12 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1-10 Reps
-
4
Seated Hamstring Curl
1 Set
100-200 Reps
-
5
Side Bend (Dumbbell)
4 Sets
10-15 Reps
-
6
Neck Extension
3 Sets
20-50 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
8
Upright Row (Barbell)
3 Sets
8-12 Reps
-
9
Hammer Curl
3 Sets
10-15 Reps
-
Day 4
1
Run
1 Set
5 mins
-
2
Jump Rope
1 Set
5 mins
-
3
Shadow Boxing
1 Set
5 mins
-
Day 5
1
Incline Guillotine Press
4 Sets
7-15 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
-
3
Ring Dips Wide Grip
4 Sets
6-12 Reps
-
4
Pendulum Squat
3 Sets
7-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10-20 Reps
-
6
Ab Wheel
3 Sets
7-15 Reps
-
7
Neck Curl
1 Set
15-40 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 6
1
Good Morning
3 Sets
10-20 Reps
-
2
Dumbbell Row
4 Sets
10-15 Reps
-
3
Leg Curl
1 Set
100-200 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7
Upright Row (Barbell)
3 Sets
8-12 Reps
-
8
Side Bend (Dumbbell)
3 Sets
10-20 Reps
-