Baki’s Return: Training Program

Designed for lifters with at least 3-5 years of consistent lifting experience, looking to build a physique like Baki.

This program is separated into 2 phases with a specific focus on weekly progression in each phase, while regularly performing at your limit. Exercises are rotated between phases to take advantage of the training principle of variation, while also ensuring the training doesn’t become stale or repetitive. 

This program uses within-session periodisation, with each movement performed across a wide rep range. Recent research has shown this form of periodisation is equally as effective to dup (daily undulating) and superior to block periodisation.

This program uses a variety of strength sets, as well as metabolic sets using intensification techniques, to take advantage of stimulating multiple anabolic pathways at once.

INCLUDES:

• SPREADSHEETS FOR EACH SESSION TO EASILY LOG & TRACK YOUR PROGRESS

• DETAILED EXERCISE DESCRIPTIONS

• GUIDANCE ON DELOADS, REST DAYS, REST TIMES & WEEKLY PROGRESSIONS

• RECOMMENDATIONS FOR NUTRITION, CARDIO & SUPPLEMENTATION