4.0
(1 rating)
Program Description
This is dedicated to make all you Baki fans out there gain that Menacing Demon Back 👹 as fast as possible. If you’d like an alternate challenge do: 4x25 sit-ups per day before of after each workout Followed with 4x25 leg raises and 4x25 dragon fly. I love pushing myself. And now, you can too🫵🏼
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 26, 2024 06:02
- Last EditedSep 04, 2024 10:58
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Row
4
12 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
3
Face Pull4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)3 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Extension (Cable)3 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Lateral Raise (Dumbbell)2 Sets
2 Sets
12 Reps
12 Reps
@8
@10
Day 2
1
Squat (Barbell)3 Sets
8 Reps
@9
2
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
@8.5
3
Leg Press4 Sets
12 Reps
@8
4
Leg Extension4 Sets
10 Reps
@8
5
Straight Leg Calf Raise4 Sets
15 Reps
@8
Day 3
1
Seated Wide-Grip Row (Cable)5 Sets
8 Reps
@8
2
Single Arm High Row (Cable)4 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
4
Rear Delt Row4 Sets
12 Reps
@8
5
Hammer Curl4 Sets
10 Reps
@8
6
Lateral Raise (Cable)3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)3 Sets
10 Reps
@8.5
2
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
@8.5
3
Leg Press3 Sets
12 Reps
@8
4
Leg Extension3 Sets
10 Reps
@8
5
Straight Leg Calf Raise4 Sets
12 Reps
@8
Day 5
1
Wide Grip Pull-Up4 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
3
Face Pull4 Sets
12 Reps
@8
4
Bicep Curl (Cable)4 Sets
10 Reps
@8
5
Tricep Extension (Cable)4 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Mateo Y.Age 23, Man
2 months ago
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This training helped me build my physique overall while mostly prioritizing my back muscles.
I truly recommend it to any of you that want a bigger back as quickly as possible.