Baki Hanma
Baki
Hypertrophy and strengthCreator: Keisuke Itagaki
Baki Hanma trains to surpass his father. His story revolves around constant effort, and from that comes a hypertrophy and strength proposal with gradual progression.
- 4days a week
- 60min per session
- Gymequipment
- Hypertrophygoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He is the protagonist of Baki (by Keisuke Itagaki) and the son of Yujiro Hanma; he trains to surpass his father.[1][2]
- He started martial arts at age three and, at thirteen, began intensive self-directed training.[1]
- He studies each opponent for about a month before a fight and draws on several martial arts without sticking to one.[1]
- Itagaki draws his characters with very large hands: a stylistic trait the source mentions.[2]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- The series’ art style exaggerates musculature to impossible proportions. Use it as motivation, not as a target body.
- Editorial hypothesis: the work’s theme (training relentlessly and improving little by little) translates well into gradual load progression, with long but controlled sessions.
- Real fighting is not part of the proposal: this profile does not teach fighting nor suggest risky training (neck work, unprotected strikes).
What we propose
Build muscle and strength with four upper/lower days, adding load gradually, plus one or two days of light cardio for general fitness.
- Gradual progression: increase the load only when you complete every set and rep with the stated reserve.
- Light cardio: brisk walking, cycling or stairs at a pace where you can speak in full sentences.
- If you ever get interested in martial arts, start with a qualified coach and proper protection.
Baki Hanma
Baki
A little more, every day.
Physical goal
- A broad back, a strong torso and solid legs, without exaggeration.
- A body that performs in long sessions and recovers well between them.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: gym, hypertrophy, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 3 × 6–10 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 3 × 6–10 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 8–12 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 8–12 | 90 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 3 × 10–15 | 60 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 3 × 10–15 | 60 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 3 × 10–15 | 60 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 3 × 6–10 | 90 s | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 8–12 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 3 × 8–12 | 90 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 3 × 10–15 | 60 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 6–10 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 6–10 | 90 s | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 3 × 8–12 | 90 s | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 3 × 8–12 | 90 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 3 × 10–15 | 60 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Negative chin-ups | 3 × 10–15 | 60 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 3 × 10–15 | 60 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell Romanian deadliftTechnique: Bar close to the body; lower until you feel the hamstrings stretch. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 6–10 | 90 s | |
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 3 × 8–12 | 90 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 3 × 8–12 | 90 s | |
| Machine leg curlTechnique: Curl without momentum and lower over 2–3 seconds. Alternative: Slider hamstring curl (towel on a smooth floor) | 3 × 10–15 | 60 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 3 × 10–15 | 60 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s |
Optional cardio
Wednesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace, Rowing machine.
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[3]
What to eat
Sample day with more carbohydrates to support four sessions a week: about 2,600 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[4]
Energy2,576kcal
Protein145g (22 %)
Carbs345g (53 %)
Fat71g (24 %)
At a body weight of 75 kg (just as an example), this is 1.9 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[5]
Breakfast
Rolled oats 90 g, Whole milk 250 g, Banana 118 g, Peanut butter 16 g.
Lunch
Beef top round, lean 150 g, Pasta 400 g, Tomato sauce 150 g, Olive oil 13.5 g.
Snack
Whole-wheat sandwich bread 96 g, Light tuna, canned in water 85 g, Tomato 100 g.
Dinner
Whole egg 100 g, Potato 300 g, Spinach 100 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 90 g | 341 kcal | 11.8 g | 60.9 g | 5.9 g |
| Whole milk | 250 g | 153 kcal | 7.9 g | 12.0 g | 8.1 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Peanut buttersalted | 16 g | 96 kcal | 3.6 g | 3.6 g | 8.2 g |
| Subtotal | 474 g | 694 kcal | 24.5 g | 103.5 g | 22.6 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beef top round, leangrilled | 150 g | 243 kcal | 45.1 g | 0.0 g | 5.7 g |
| Pastacooked | 400 g | 632 kcal | 23.2 g | 123.4 g | 3.7 g |
| Tomato saucecanned | 150 g | 36 kcal | 1.8 g | 8.0 g | 0.4 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 714 g | 1,030 kcal | 70.1 g | 131.4 g | 23.3 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole-wheat sandwich bread | 96 g | 242 kcal | 12.0 g | 41.0 g | 3.4 g |
| Light tuna, canned in waterdrained | 85 g | 73 kcal | 16.5 g | 0.0 g | 0.8 g |
| Tomatoraw | 100 g | 18 kcal | 0.9 g | 3.9 g | 0.2 g |
| Subtotal | 281 g | 333 kcal | 29.4 g | 44.9 g | 4.4 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Potatoboiled in skin | 300 g | 261 kcal | 5.6 g | 60.4 g | 0.3 g |
| Spinachraw | 100 g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 509 g | 519 kcal | 21.1 g | 65.1 g | 20.3 g |
- If you want to gain weight, use a small surplus (the energy calculator suggests 5 to 15% above maintenance) instead of eating “everything you can”.
- Work out your maintenance with the energy calculator and check your weight every week or two.
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you do not lift weights yet, start with three full-body days and light cardio. When you get comfortable, move up to the four upper/lower sessions.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
Frequency and rest
- Four strength sessions a week and one or two light cardio days on your days off.
- WHO recommends muscle-strengthening activities on at least two days a week: this proposal meets that with room to spare.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- Rest one to two minutes between sets for hypertrophy (ACSM range, 2009).[3]
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Frequently asked questions
Is this Baki’s official routine?
No. It is an original zumbo proposal inspired by the work’s theme: constant effort. It is not affiliated with the work or its author.
Do I need to train martial arts?
No. The proposal is strength training and light cardio. If you want to practice martial arts, find a gym with a qualified coach and protective gear.
How long until I notice results?
It depends on the person and cannot be promised. It is common to notice strength (more load or more reps) before a change in the mirror.
Sources (8)
- Wikipedia. “List of Baki the Grappler characters”. Accessed October 17, 2026. en.wikipedia.org/wiki/List_of_Baki_the_Grappler_characters
- Wikipedia. “Baki the Grappler”. Accessed October 17, 2026. en.wikipedia.org/wiki/Baki_the_Grappler
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.