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Kikito's Baki Quest V0.2

by Kikito L.
10 athletes joined

Program Description

Personal journey to become God

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2024 12:25
  • Last Edited
    Jul 03, 2024 06:22
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
4-8 reps
2A
Pull-Up (Weighted)
3
4-8 reps
2B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Hack Squat
3
8-12 reps
4
Lateral Raise (Cable)
3
8-12 reps
5A
Bayesian Curl
3
10-15 reps
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
2A
Leg Curl
3
10-15 reps
2B
Bicep Curl (Dumbbell)
3
6-10 reps
3A
Rear Delt Fly (Machine)
3
10-15 reps
3B
Wrist Curls
3
10-15 reps
4A
Standing Calf Raise
3
2
6-10 reps
-
4B
Decline Crunch (Weighted)
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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 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
3-5 reps
4-8 reps
3
Lat Pulldown
3
8-12 reps
4A
Terminal Knee Extension
3
5-25 reps
4B
Standing Calf Raise
3
2
6-10 reps
-
5A
Preacher Curl (Dumbbell)
3
10-15 reps
5B
Tricep Extension (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
2
Push Up
3
6-15 reps
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4A
Seated Row (Cable)
3
8-12 reps
4B
Chest Fly (Dumbbell)
3
10-15 reps
5A
Lateral Raise (Machine)
3
10-15 reps
5B
Lying Leg Raise
3
5-15 reps
Week 1
1 / 8 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2A
Leg Curl
3 Sets
10-15 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
3A
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3B
Wrist Curls
3 Sets
10-15 Reps
4A
Standing Calf Raise
3 Sets
2 Sets
6-10 Reps
-
4B
Decline Crunch (Weighted)
3 Sets
8-12 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
3-5 Reps
4-8 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4A
Terminal Knee Extension
3 Sets
5-25 Reps
4B
Standing Calf Raise
3 Sets
2 Sets
6-10 Reps
-
5A
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
5B
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
5A
Bayesian Curl
3 Sets
10-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
2
Push Up
3 Sets
6-15 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
4A
Seated Row (Cable)
3 Sets
8-12 Reps
4B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
5A
Lateral Raise (Machine)
3 Sets
10-15 Reps
5B
Lying Leg Raise
3 Sets
5-15 Reps