Yujiro Hanma
Baki
Maximal strengthCreator: Keisuke Itagaki
Yujiro Hanma is the most feared character in Baki and the yardstick the work uses for strength. This profile separates what the source says, what we interpret and a realistic three-day strength proposal.
- 3days a week
- 75min per session
- Gymequipment
- Strengthgoal
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 father of Baki Hanma and Jack Hammer, and the work presents him as the strongest being on Earth (nicknamed “the Ogre”).[1]
- He has mastered all the major unarmed martial arts and, according to the source, a secret style of his own.[1]
- He has fought on battlefields since the age of 16.[1]
- When he flexes his back, it forms a pattern that resembles a demonic face.[1]
- 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
- His power is a fictional exaggeration: no training reproduces it. What you can borrow from him is the idea that strength is the foundation of everything else.
- Editorial hypothesis: three full-body days built on the basic lifts, few reps and long rests fit that “strength first” idea, with no need for endless sessions.
- We do not suggest one-rep-max tests or training to failure: the stated reps in reserve (RIR) keep risk low and technique steady.
What we propose
Build strength with three full-body sessions a week: squat, push, pull and hip hinge with heavy sets, few reps and long rests. There are no guaranteed timelines.
- The main lifts use 4 to 6 reps with long rests (two and a half to three minutes): sessions last about 75 minutes.
- Finish each set with two reps in reserve and increase the load only when you complete every set with good form.
- If you have no gym or you have not trained for long, start with the beginner alternative.
Yujiro Hanma
Baki
Strength first.
Physical goal
- A strong, sturdy body: powerful legs and back, broad shoulders and a firm trunk.
- A goal of months: raising your loads in the basic lifts with steady technique.
- Every body responds differently: compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: gym, strength, sessions of about 75 min.
MTWTFSS
StrengthRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 4–6 | 2.5 min | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 4 × 4–6 | 3 min | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 4 × 4–6 | 3 min | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 2 × 6–10 | 2 min | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 8–12 | 75 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 8–12 | 75 s |
Day 2: Full body 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 | 4 × 4–6 | 2.5 min | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 4 × 4–6 | 3 min | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 4 × 4–6 | 3 min | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 6–10 | 2 min | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 2 × 8–12 | 75 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 8–12 | 75 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 4–6 | 2.5 min | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 4 × 4–6 | 3 min | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 4 × 4–6 | 3 min | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 6–10 | 2 min | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 2 × 6–10 | 2 min | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s | |
| Dead hangTechnique: Active shoulders, no swinging. Alternative: Farmer carry | 2 × 30–40 s | 60 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 2 × 8–12 | 75 s |
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).[2]
What to eat
Sample day to support long, heavy strength sessions: about 2,500 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,479kcal
Protein143g (23 %)
Carbs268g (43 %)
Fat95g (34 %)
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.[4]
Breakfast
Whole egg 100 g, Whole-wheat sandwich bread 96 g, Avocado 60 g, Whole milk 250 g.
Lunch
Beef top round, lean 140 g, White rice 350 g, Broccoli 150 g, Olive oil 13.5 g.
Snack
Greek yogurt, plain, whole milk 150 g, Walnuts 15 g, Banana 118 g.
Dinner
Atlantic salmon (farmed) 130 g, Potato 300 g, Spinach 100 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Whole-wheat sandwich bread | 96 g | 242 kcal | 12.0 g | 41.0 g | 3.4 g |
| Avocadoraw | 60 g | 96 kcal | 1.2 g | 5.1 g | 8.8 g |
| Whole milk | 250 g | 153 kcal | 7.9 g | 12.0 g | 8.1 g |
| Subtotal | 506 g | 645 kcal | 33.6 g | 59.2 g | 30.9 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beef top round, leangrilled | 140 g | 227 kcal | 42.1 g | 0.0 g | 5.3 g |
| White ricecooked | 350 g | 455 kcal | 9.4 g | 98.6 g | 1.0 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 654 g | 854 kcal | 55.1 g | 109.4 g | 20.4 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 150 g | 146 kcal | 13.5 g | 6.0 g | 7.5 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 2.1 g | 9.8 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Subtotal | 283 g | 349 kcal | 17.1 g | 35.0 g | 17.7 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 130 g | 268 kcal | 28.7 g | 0.0 g | 16.1 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 | 539 g | 631 kcal | 37.2 g | 64.0 g | 25.7 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[4]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[5]
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 are starting from scratch, do three full-body sessions at home with light loads and plenty of reserve. When you have mastered the movements, move to the heavy sets of the main proposal.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthRest
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 |
Frequency and rest
- 3 strength sessions a week and 4 days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine meets that.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Yujiro’s official routine?
No. The source consulted describes no specific training routine for the character. It is an original zumbo proposal inspired by their profile; it is not affiliated with the work or its creators.
Do I have to lift as much as possible?
No. This proposal uses sets of 4 to 6 reps with two in reserve and includes no one-rep-max tests. If you ever want to test a max, do it with experience, with a spotter and after a good build-up.
Can I train every day to go faster?
It is neither needed nor advisable: with three sessions and days off between them, muscles and joints recover. More volume is not always better.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (8)
- Wikipedia. “List of Baki the Grappler characters”. Accessed October 17, 2026. en.wikipedia.org/wiki/List_of_Baki_the_Grappler_characters
- 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
- 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
- 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
- Wikipedia. “Baki the Grappler”. Accessed October 17, 2026. en.wikipedia.org/wiki/Baki_the_Grappler
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.