Program Description
Personal journey of becoming Baki
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 18, 2023 07:56
- Last EditedSep 05, 2024 04:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Leg Press
3
5-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
3
8-17 reps
5A
Lateral Raise (Cable)
3
8-12 reps
5B
Overhead Tricep Extension (Cable)
3
8-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
4-8 reps
1B
Pull-Up (Weighted)
3
4-8 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2B
Hammer Curl
3
10-15 reps
3
Hack Squat
3
8-12 reps
4A
Lateral Raise (Cable)
3
8-12 reps
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Dumbbell Row
3
8-12 reps
2A
Leg Curl
3
8-17 reps
2B
Reverse Bicep Curl (EZ Bar)
3
8-17 reps
3A
Calf Raise (Leg Press)
3
5-10 reps
3B
Modified Dragon Fly
3
5-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-15 reps
1B
Barbell Row
3
5-10 reps
2A
Bicep Curl (EZ Bar)
3
5-10 reps
2B
Abs Crunch (Weighted)
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
4-8 reps
2
Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
3A
Lat Pulldown
3
8-12 reps
3B
Sissy Squat
3
5-17 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Lying Tricep Extension (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
3
4-8 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
3
8-12 reps
5A
Preacher Curl (Dumbbell)
3
8-12 reps
5B
Lying Tricep Extension (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2A
Deficit Push Up
3
8-17 reps
2B
Seated Row (Cable)
3
8-15 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4A
Pec Deck (Machine)
3
10-17 reps
4B
Lateral Raise (Dumbbell)
3
10-17 reps
5A
Leg Press Calf Raises
3
10-17 reps
5B
Decline Crunch (Weighted)
3
5-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3A
Bench Press (Dumbbell)
3
6-10 reps
3B
Pullover (Dumbbell)
3
10-15 reps
4A
Pec Deck (Machine)
3
10-15 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5
Leg Raise (Captain's Chair)
3
AMRAP
Week 1
1 / 8 Weeks
Day 4
1
Romanian Deadlift (Barbell)1 Set
2 Sets
4-6 Reps
6-10 Reps
2A
Deficit Push Up3 Sets
8-17 Reps
2B
Seated Row (Cable)3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
4A
Pec Deck (Machine)3 Sets
10-17 Reps
4B
Lateral Raise (Dumbbell)3 Sets
10-17 Reps
5A
Leg Press Calf Raises3 Sets
10-17 Reps
5B
Decline Crunch (Weighted)3 Sets
5-17 Reps
Day 3
1
High Bar Squat (Barbell)1 Set
2 Sets
3-5 Reps
4-8 Reps
2
Overhead Press (Barbell)1 Set
2 Sets
4-6 Reps
6-10 Reps
3A
Lat Pulldown3 Sets
8-12 Reps
3B
Sissy Squat3 Sets
5-17 Reps
4A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
4B
Lying Tricep Extension (Barbell)3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
2
Pull-Up (Weighted)3 Sets
5-10 Reps
3
Leg Press3 Sets
5-10 Reps
4A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
4B
Incline Curl (Dumbbell)3 Sets
8-17 Reps
5A
Lateral Raise (Cable)3 Sets
8-12 Reps
5B
Overhead Tricep Extension (Cable)3 Sets
8-17 Reps
Day 2
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
1B
Dumbbell Row3 Sets
8-12 Reps
2A
Leg Curl3 Sets
8-17 Reps
2B
Reverse Bicep Curl (EZ Bar)3 Sets
8-17 Reps
3A
Calf Raise (Leg Press)3 Sets
5-10 Reps
3B
Modified Dragon Fly3 Sets
5-15 Reps