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Baki Transformation Plan

The Baki Transformation Plan is an 8-week fitness program focusing on chest, forearms, and abs with a structured weekly schedule. It includes specific workouts for each muscle group, a diet plan emphasizing healthy foods while avoiding sugar and junk food, and guidelines for tracking progress every two weeks. Participants are encouraged to maintain hydration and follow a 12:12 fasting meal timing for optimal results.

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siddiquirushaan61
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67 views3 pages

Baki Transformation Plan

The Baki Transformation Plan is an 8-week fitness program focusing on chest, forearms, and abs with a structured weekly schedule. It includes specific workouts for each muscle group, a diet plan emphasizing healthy foods while avoiding sugar and junk food, and guidelines for tracking progress every two weeks. Participants are encouraged to maintain hydration and follow a 12:12 fasting meal timing for optimal results.

Uploaded by

siddiquirushaan61
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Baki Transformation Plan (8 Weeks)

Weekly Schedule

WEEKLY SCHEDULE:

Monday - Chest + Forearms + Abs

Tuesday - Rest / Light Activity

Wednesday - Chest + Forearms + Abs

Thursday - Rest

Friday - Chest + Forearms + Abs

Saturday - Optional Abs or Cardio

Sunday - Rest / Stretch

Chest Workout

CHEST WORKOUT (BEGINNER):

1. Wall Push-Ups - 3 sets of 20

2. Incline Push-Ups - 3 sets of 12

3. Negative Push-Ups - 3 sets of 5

4. Barbell Floor Press - 3 sets of 8

5. Barbell Pullovers - 3 sets of 10

Forearm Workout

FOREARM WORKOUT:

1. Barbell Wrist Curls (Palms-Up) - 3 sets of 15

2. Reverse Wrist Curls (Palms-Down) - 3 sets of 12

3. Barbell Reverse Curls - 3 sets of 10


Baki Transformation Plan (8 Weeks)

4. Barbell Static Holds - 3 sets of 30 sec

5. Forearm Flex (squeeze fist hard) - 3 sets of 20 sec

Abs Workout

ABS WORKOUT:

1. Leg Raises - 3 sets of 12

2. Crunches (slow) - 3 sets of 20

3. Russian Twists (with weight) - 3 sets of 15/side

4. Barbell Plank Drag - 3 sets of 30 sec

5. Plank Hold - 3 sets of 1 min

Diet Plan

DIET PLAN:

What to Eat:

- Eggs, paneer, chicken, dal, sprouts

- Milk, oats, peanuts, dry fruits

- Fruits, vegetables, roti, rice

Avoid:

- Sugar, junk food, soda, chips

- Too much fried food

Water: 2-3 litres daily

Meal Timing: 12:12 fasting (8 AM to 8 PM)

Track Progress
Baki Transformation Plan (8 Weeks)

TRACK PROGRESS (Every 2 Weeks):

- Chest Size (in inches)

- Forearm Size (in inches)

- Push-ups you can do

- Abs visibility level (1 to 10)

- Weight (optional)

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