Loading...
Baki workout plan
AUDIO TIP
General
Intermediate
None
Plan Details
The Baki workout plan routine by yaseenlevy2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Equipment + Calisthenics
Routine detail
Mon
Day 1
Est. 0 min
14 exercises
Quadricep Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Treadmill Running
16 Sets
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Box Jumps
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Tue
Day 2
Est. 0 min
13 exercises
Tricep Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Dip
4 Sets x 25 Reps
Box Jumps
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Wed
Day 3 Back
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Box Jumps
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Thu
Day 4
Est. 0 min
9 exercises
Barbell Lunge
4 Sets x 12 Reps
Cable Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
3 Sets
Medicine Ball One-Arm Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Box Jumps
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Fri
Day 5
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Box Jumps
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Sat
Day 6
Est. 0 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Cable Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
3 Sets
Push-Up
4 Sets x 25 Reps
Sit-Up
4 Sets x 20 Reps
Pull-Up
4 Sets x 10 Reps
Box Jumps
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
