BAKI 3 Day Full Body

by James P.

579 athletes joined

5.0

(2 ratings)

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
Dec 26, 2023 09:35
Last Edited
Jul 09, 2025 02:49

Summary

Unleash your full potential with the BAKI 3-Day Full Body program! Over the course of three weeks, you'll engage in a balanced mix of compound and isolation exercises designed to build strength and muscle across all major muscle groups. Each session focuses on high-intensity movements like squats, deadlifts, and bench presses, ensuring you maximize your gains while keeping your workouts efficient. With just three days a week, this program fits seamlessly into your schedule, making it perfect for anyone looking to elevate their fitness journey. Get ready to transform your body and boost your performance!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

3-5 reps

Incline Bench Press (Barbell)

4-8 reps

Dumbbell Row

6-10 reps

Back Extension (Weighted)

8-15 reps

Lateral Raise (Dumbbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Incline Curl (Dumbbell)

8-15 reps

Standing Calf Raise

8-15 reps

Decline Crunch

8-15 reps

Day 1

Squat (Barbell)

3-5 reps

Incline Bench Press (Barbell)

4-8 reps

Dumbbell Row

4-8 reps

Back Extension (Weighted)

8-15 reps

Lateral Raise (Dumbbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Incline Curl (Dumbbell)

8-15 reps

Standing Calf Raise

8-15 reps

Decline Crunch

8-15 reps

Day 1

Squat (Barbell)

3-5 reps

Incline Bench Press (Barbell)

4-8 reps

Dumbbell Row

4-8 reps

Back Extension (Weighted)

8-15 reps

Lateral Raise (Dumbbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Incline Curl (Dumbbell)

8-15 reps

Standing Calf Raise

8-15 reps

Decline Crunch

8-15 reps

Day 2

Romanian Deadlift (Barbell)

4-8 reps

Overhead Press (Barbell)

4-8 reps

Lat Pulldown

6-10 reps

Leg Press

8-15 reps

Chest Fly (Machine)

8-15 reps

Seated Row (Cable)

8-15 reps

Face Pull

10-20 reps

Lying Tricep Extension (Barbell)

8-15 reps

Bicep Curl (EZ Bar)

8-15 reps

Day 2

Romanian Deadlift (Barbell)

4-8 reps

Overhead Press (Barbell)

4-8 reps

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Press

8-15 reps

Chest Fly (Machine)

8-15 reps

Seated Row (Cable)

8-15 reps

Rear Delt Fly (Dumbbell)

8-15 reps

Lying Tricep Extension (Barbell)

8-15 reps

Bicep Curl (EZ Bar)

8-15 reps

Day 2

Romanian Deadlift (Barbell)

4-8 reps

Overhead Press (Barbell)

4-8 reps

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Press

8-15 reps

Chest Fly (Machine)

8-15 reps

Seated Row (Cable)

8-15 reps

Rear Delt Fly (Dumbbell)

8-15 reps

Lying Tricep Extension (Barbell)

8-15 reps

Bicep Curl (EZ Bar)

8-15 reps

Day 3

Hack Squat

6-10 reps

Chest Press (Machine)

6-10 reps

High Row

6-10 reps

Leg Curl

8-15 reps

Upright Row (Barbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Bicep Curl (Cable)

8-15 reps

Seated Calf Raise

8-15 reps

Leg Raise (Captain's Chair)

8-15 reps

Day 3

Hack Squat

6-10 reps

Chest Press (Machine)

6-10 reps

High Row

6-10 reps

Leg Curl

8-15 reps

Upright Row (Barbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Bicep Curl (Cable)

8-15 reps

Seated Calf Raise

8-15 reps

Leg Raise (Captain's Chair)

8-15 reps

Day 3

Hack Squat

6-10 reps

Chest Press (Machine)

6-10 reps

High Row

6-10 reps

Leg Curl

8-15 reps

Upright Row (Barbell)

8-15 reps

Tricep Pushdown (Cable)

8-15 reps

Bicep Curl (Cable)

8-15 reps

Seated Calf Raise

8-15 reps

Leg Raise (Captain's Chair)

8-15 reps

Day 3

Hack Squat

3 Sets

6-10 Reps

Chest Press (Machine)

3 Sets

6-10 Reps

High Row

3 Sets

6-10 Reps

Leg Curl

3 Sets

8-15 Reps

Upright Row (Barbell)

3 Sets

8-15 Reps

Tricep Pushdown (Cable)

3 Sets

8-15 Reps

Bicep Curl (Cable)

3 Sets

8-15 Reps

Seated Calf Raise

3 Sets

8-15 Reps

Leg Raise (Captain's Chair)

3 Sets

8-15 Reps

Day 2

Romanian Deadlift (Barbell)

3 Sets

4-8 Reps

Overhead Press (Barbell)

3 Sets

4-8 Reps

Lat Pulldown

3 Sets

6-10 Reps

Leg Press

3 Sets

8-15 Reps

Chest Fly (Machine)

3 Sets

8-15 Reps

Seated Row (Cable)

3 Sets

8-15 Reps

Face Pull

3 Sets

10-20 Reps

Lying Tricep Extension (Barbell)

3 Sets

8-15 Reps

Bicep Curl (EZ Bar)

3 Sets

8-15 Reps

Day 1

Squat (Barbell)

3 Sets

3-5 Reps

Incline Bench Press (Barbell)

3 Sets

4-8 Reps

Dumbbell Row

3 Sets

6-10 Reps

Back Extension (Weighted)

3 Sets

8-15 Reps

Lateral Raise (Dumbbell)

3 Sets

8-15 Reps

Tricep Pushdown (Cable)

3 Sets

8-15 Reps

Incline Curl (Dumbbell)

3 Sets

8-15 Reps

Standing Calf Raise

3 Sets

8-15 Reps

Decline Crunch

3 Sets

8-15 Reps

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

5.00 / 5

CodyMan

a month ago

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

I hit the thousand pound club off of this bad boy!!!

James P.Man

a year ago

8 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

This is my program I built myself. I wouldn’t put out anything less than 5 stars. This program might not be for you and that’s completely fine, but it will work for all levels if you stick to it and attack each workout. This is mainly tailored for a lifter with at least a year under their belt. Someone with 3+ years of lifting might be better suited for a 4 or 5 day program, but this program will work forever if you enjoy the routine and swap lifts when necessary.