BAKI
T
U
O
WORK
DAY 1
&
T
S
E
H
C
S
E
P
C
I
R
T
Weightlifting:
Bench press: 4 sets x 8-12 reps
Incline bench press: 4 sets x 8-12 reps
Dips: 4 sets x 8-12 reps
Skull crushers: 4 sets x 8-12 reps
Calisthenics:
Push-ups: 4 sets x max reps
Diamond push-ups: 4 sets x max reps
2
Y
A
D
BACK &
BICEPS
Weightlifting:
Deadlift: 4 sets x 6-8 reps
Bent-over rows: 4 sets x 8-12 reps
Pull-ups: 4 sets x max reps
Bicep curls: 4 sets x 8-12 reps
Calisthenics:
Chin-ups: 4 sets x max reps
Inverted rows: 4 sets x max reps
3
Y
A
D
LEGS &
ABS
Weightlifting:
Squats: 4 sets x 8-12 reps
Leg press: 4 sets x 8-12 reps
Calf raises: 4 sets x 15-20 reps
Calisthenics:
Jump squats: 4 sets x 15 reps
Plank: 4 sets x 60-90 seconds
Leg raises: 4 sets x 15 reps
4
Y
A
D
S&
R
E
D
L
U
SHO
TRAPS
Weightlifting:
Overhead press: 4 sets x 8-12 reps
Lateral raises: 4 sets x 10-15 reps
Shrugs: 4 sets x 10-15 reps
Calisthenics:
Handstand push-ups (against a wall):
4 sets x max reps
Pike push-ups: 4 sets x max reps
5
Y
A
D
Y
D
O
B
L
FUL
T
U
O
K
R
WO
Weightlifting:
Clean and press: 4 sets x 6-8 reps
Weighted lunges: 4 sets x 10 reps per leg
Farmer’s walk: 4 sets x 60 seconds
Calisthenics:
Burpees: 4 sets x 15 reps
Pull-ups: 4 sets x max reps
Dips: 4 sets x max reps
6
Y
A
D
ST
E
R
E
V
I
ACT
On this day, engage in activities that help with
recovery and maintain your cardiovascular fitness.
Consider activities such as yoga, swimming, or
light jogging.