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    Baki Workout Program 2

    Uploaded by

    Plamen Petkov
    The document outlines a 6-day workout routine called the Baki Workout. Each day consists of a morning weights and calisthenics session followed by an afternoon mixed martial arts session. The morning sessions include warm up exercises followed by various compound lifts and bodyweight exercises in a circuit. The afternoon sessions allow the selection of different MMA programs including Moon Knight, Deathstroke, Daredevil, Thai Boxing, and Parkour routines.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd

    Baki Workout Program 2

    Uploaded by

    Plamen Petkov
    80 views7 pages
    The document outlines a 6-day workout routine called the Baki Workout. Each day consists of a morning weights and calisthenics session followed by an afternoon mixed martial arts session. The morning sessions include warm up exercises followed by various compound lifts and bodyweight exercises in a circuit. The afternoon sessions allow the selection of different MMA programs including Moon Knight, Deathstroke, Daredevil, Thai Boxing, and Parkour routines.

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    Baki_workout_program_2

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    The document outlines a 6-day workout routine called the Baki Workout. Each day consists of a morning weights and calisthenics session followed by an afternoon mixed martial arts session. The morning sessions include warm up exercises followed by various compound lifts and bodyweight exercises in a circuit. The afternoon sessions allow the selection of different MMA programs including Moon Knight, Deathstroke, Daredevil, Thai Boxing, and Parkour routines.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    80 views7 pages

    Baki Workout Program 2

    Uploaded by

    Plamen Petkov
    The document outlines a 6-day workout routine called the Baki Workout. Each day consists of a morning weights and calisthenics session followed by an afternoon mixed martial arts session. The morning sessions include warm up exercises followed by various compound lifts and bodyweight exercises in a circuit. The afternoon sessions allow the selection of different MMA programs including Moon Knight, Deathstroke, Daredevil, Thai Boxing, and Parkour routines.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    You are on page 1of 7

    Baki Workout Day One:

    Morning Session: Weights and Calisthenics


    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Bench Press

    5×5

    Tricep Pushdowns

    4×12

    Incline Bench

    4×12

    Close Grip Bench

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.
    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Two:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Squats

    5×5

    Hamstring Curls

    4×12

    Leg Press

    4×12

    Leg Extension (Quad)

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Three:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Power Cleans

    5×5

    Weighted Lunges

    4×12

    Cable Crunches

    4×12

    Hanging Leg Raises

    4×12

    Planks

    3×60 seconds

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:
    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Four:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Deadlift

    5×5

    Bent Over Rows

    4×12

    Lateral Pulldowns

    4×12

    Cable or Dumbbell Rows

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Five:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Military Press

    5×5

    Lateral Raises

    4×12

    Dumbbell Front Raises

    4×12

    Shrugs

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10
    Afternoon Session: Mixed Martial Arts
    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Six:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Barbell Snatches

    5×5

    Front Squats

    4×12

    Cable Crunches

    4×12

    Hanging Leg Raises

    4×12

    Planks

    3×60 seconds

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps
    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke,
    Daredevil.

    For some Thai Boxing fun check out Anna Diop’s routine.

    The Parkour Workout (Nightrunner) designed by Academy member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

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