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Baki Calisthenics
Workout Routine: Train
like Baki the Grappler!

OCTOBER 6, 2020 BY MIKE 1 C O M M E NT

a h d +

BONUS: Download the FREE Baki

Calisthenics Workout Routine PDF

We’re essentially making our way through

the top characters ever to hit SHJ except
this time with calisthenics workouts.

We’ve already seen calisthenics workouts

for Goku, Vegeta, Spider-Man, Kratos and
Batman from that list!

But this one is going to function a little

differently.

We’re working with an anime character

and our Anime Inspired Workouts inside
our Workout Database are quickly
becoming our most popular; but this isn’t
just any anime character.

This is Baki the Grappler!

And, if you’ve seen NetCix’s take on Baki,

you’ll know he is NOT messing around
when it comes to his calisthenics.

He bangs out pull ups so fast his gym

teacher thinks he wasn’t even able to do
one…!

So keep that in mind when we get to the

training and you think I’m crazy for the
volume/intensity!

Baki Stats:
Real Name: Baki

Height: 5’5

Weight: 156 lbs.

Anime: Baki the Grappler

Powers: No

We actually just saw Vegeta’s

Calisthenics Workout this week as well,
and he stands in at the same 5’5 as Baki.

Two JACKED anime characters at 5’5; not

bad (I’m short)!

Wolverine was the shortest spot among

comic characters we’ve seen at 5’3, prior
to the Teenage Mutant Ninja
Turtles coming in at 5’2, (and Gimli even
shorter) – but Damian Wayne (Robin) is
only 5’4. Goku isn’t that tall either, though,
standing only 5’7, with Miles Morales only
an inch above him.

One Punch Man falls in at 5’9 right there

with Ryu, Nightwing at 5’10, and
then Spider-Man, Daredevil, and Green
Arrow coming in around 5’11
and Beast joining them.

We’ve had Superman and Eddie

Brock’s Venom at 6’3, and Captain
America, Scorpion and Batman at 6’2, and
Carnage at 6’1. Thor and Cyborg are
towering over them at
6’6, Thanos and King right there with them
at 6’7, Bane at 6’8, and Deathstroke right
below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5,

and Doomsday came in at 8’10, and I
doubt any characters are touching that
anytime soon.

But, don’t worry if you’re not the same

height or weight range.

We write these routines to be utilized by

anyone and everyone.

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Baki Diet and Nutrition

**Keep in mind: this section will be nearly
identical for each hero, unless I mentioned
differently (for example someone like Hulk
may get something speciWcally different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I

don’t think any of us are suddenly getting
their powers, or the ability to magically
stop caring about nutrition.

You can’t out train your diet, so I want to

still give some pillars for nutrition.

You can start by checking out The

Nutrition Pillars on the site, but I’ll break
down some more information for you
guys as well.

Guys like Dwayne Johnson and Kevin

Hart incorporate 80/20 dieting with big
weekly cheat meals, Hugh Jackman, Tom
Hopper, Benedict Cumberbatch and Terry
Crews utilize intermittent
fasting (something I use daily as
well), Ariana Grande, Mustafa
Shakir and Madelaine
Petsch are vegans, Brandon
Routh and Frank Grillo opt for paleo, and
tons of others utilize their own variations
as well.

It’s all about sustainability.

AND, there are a thousand different ways

to reach your goals, so Vnding the most
sustainable way is what’s important.

Which is why our Academy utilizes

multiple different Nutrition Classes (Greek
Gods, Vikings, Spartans, Hunter Gatherers,
Monks, Samurais, Minimalists,
SuperHumans) to allow people to choose
what is right for YOU!

Curious where over a hundred celebs fall in

their dietary choices ranging from High
Protein and Keto to Vegetarian, Vegan and
Intermittent Fasting? Want exclusive celeb
meal plans? Check this out.

Want to level up your nutrition to

go with your new workouts?
Use The SHJ 4-Tier Nutrition System,
Nutrition Course, 100+ Recipes, Sample
Meal Plans, Fast Food Meal Index, Low
Calorie Snack Index and more!
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Baki Calisthenics Workout

Routine Research
We’ve made it to “the fun part”.

And, if you don’t know by now, I say that

every single time we get to the workout
routine research section for character
workouts.

For our original Baki Workout Routine we

had a mixture of both weights and
calisthenics.

That’s because Baki is insanely strong, but

we also know his calisthenics training
level is EXTREME as well (as I mentioned
above).

But, this time we’ll need to build that

strength the same way we did when we
focused in on progressive overload in
Kratos’ calisthenics workout.

Before I get ahead of myself, though, we

still need to talk about Baki’s speciWc
powers and a bit of a brief bio!

Here’s how his Wiki Fandom starts us off:

Baki Hanma is the main character and

protagonist of the Baki the

Grappler franchise. He is the son of Yujiro

Hanma and Emi Akezawa. Baki is also the

half-brother of Jack Hanma.

He is known as the “Champion” of

the Underground Arena in Tokyo Dome. In

the fourth manga series, he is often called

“the World’s Strongest Boy”.

They eventually work their way to his

abilities as well.

Here’s what they give us to start there:

Baki’s strength is constantly growing

throughout the series. Baki’s initial

introduction at the very beginning of the

series, 17-year-old Baki was already the

champion of the Tokyo Underground Dome.

In the beginning, Baki was shown to bench

press over 320 lbs when training. At Wrst,

Baki was shown to be on the same level

as Mount Toba, a wrestler who was shown

to be strong enough to easily

defeat Junichi Hanada and crush his bike in

the process. 17-year-old Baki’s strength

grew more, until he was strong enough to

face Kureha Shinogi, and defeat him. As

Baki’s never stops getting stronger

throughout the series, it is diecult to set a

deWnitive level to his strength. At the start

of the anime, Baki at age 13, was able

to defeat 37 of 100 thugs by himself. When

he confronted Kaoru Hanayama, he was

shown to effortlessly overpower several

men trying to hold him back, and kick

Hanayama’s 250 lb desk out the window

with ease. He was shown fast enough to

catch a knife thrown at him from 15 feet

away.

Baki’s strength increased more during his

Wght with Gaia, when he learned to utilize

his endorphins to boost his strength and

speed. When he activates his endorphins, it

also allows his body to react and move on

its own, without his conscious effort. By

the time 13-year-old Baki faced Yujiro

Hanma, Baki was shown strong enough to

tank Hanayama’s punches (which are

powerful enough to split a fence open),

without damage. He was able to push

Hanayama’s 350 lb body 30 meters away

with a punch and proved to be faster than

boxer named Yuri Chakovsky, by easily

dodging all his punches. Baki had enough

stamina to Wght for 12 hours straight with

Hanayama and Yuri without stopping, all

while wearing a 45 lb training belt,

proclaiming the 12-hour session as a

warm-up.

They proceed to tell us about the scene I

mentioned earlier from his gym class here
as well:

In the second series of the manga, when

Baki is 17, he has shown much

improvement. While in gym class, Baki was

shown to do 10 pull-ups in 2 seconds

(breaking the pull-up bar in the process),

jump 20 ft in the air over a 20 ft gap from a

standing position, and broke his arm cast

into pieces by simply Cexing his arm. He

was fast enough to effortlessly dodge a

thug’s chain weapon with a rock attached

to it for blunt damage, while the thug was

able to swing his chain at speeds of over

100 mph.

Ten pull-ups in two seconds….

I have a feeling we’re going to REALLY

need to focus in on some upper body
strength and pull up progression for this
one!

We also need to work on the strength they

mention in the erst section, talking about
benching over 320 lbs and pushing 350
lbs over 30 meters.

For that we’ll work on bringing ourselves

to fatigue (failure) more often and
increasing that range as the weeks pass.

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Baki Calisthenics Workout

Routine
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Training Volume:

6 days per week

Explanation:

Baki is essentially Superhuman. No

regular man can accomplish what he
does. We’re going to be training non-stop
to attempt to become as strong and lean
as him, while mainly focusing in on how
incredible he is with bodyweight
movements and his calisthenics abilities.
We’ll be training 3 days per week with a
Upper, Lower and Full Body Split and then
3 Days a Week Devoted to HIIT Workouts
of all different variations. On top of this
you’ll have three ab/core workouts to
complete throughout the course of the
week and additional mixed martial arts
training will be provided.

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regime detailing exact weights to lift and
including reverse & tradition pyramid
training, straight sets, super sets,
progressive overload and more.

Baki Calisthenics Workout

Routine: Sample Workout
Schedule
Monday: Upper Body Focused
Calisthenics Work

Tuesday: HIIT Workout A and Core A

Wednesday: Full Body Calisthenics Work

Thursday: HIIT Workout B and Core B

Friday: Lower Body Focused Calisthenics

Work

Saturday: HIIT Workout C and Core C

Sunday: Rest Day

Baki Calisthenics Workout

Routine: Upper Body
Focused Calisthenics
Work
Warm Up:

800m Run

Workout: