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Baki's Quest

by Kikito L.
31 athletes joined

Program Description

Personal journey of becoming Baki

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 18, 2023 07:56
  • Last Edited
    Nov 25, 2024 12:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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
4-8 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
Barbell 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
Abs Crunch (Machine)
3
8-15 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
Squat (Smith Machine)
3
4-8 reps
-
2
AD Press (Smith Machine)
3
4-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Leg Extension
3
5-17 reps
-
5A
Preacher Curl (Dumbbell)
3
8-12 reps
-
5B
Skull Crusher (Dumbbell)
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)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3A
Deficit Push Up
3
5-15 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Press Calf Raises
3
10-15 reps
-
5B
Lying Leg Raise
3
10-15 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 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
3
Leg Press
3 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
Barbell Row
3 Sets
8-12 Reps
-
2A
Leg Curl
3 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
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
4-8 Reps
-
2
AD Press (Smith Machine)
3 Sets
4-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
5-17 Reps
-
5A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
3A
Deficit Push Up
3 Sets
5-15 Reps
-
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
-
4A
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Leg Press Calf Raises
3 Sets
10-15 Reps
-
5B
Lying Leg Raise
3 Sets
10-15 Reps
-