Baki Workout Routine: Train like The New Netflix Anime Mixed Martial Arts Stud

Last updated on June 20th, 2025 at 04:58 pm

I didn’t think I was going to enjoy Baki.

And then I kind of loved it.

Now here we are. Taking a break from all our Dragon Ball Z heroes (we’ve seen Goku, Vegeta, Kale, Caulifla, Toppo, Jiren, Broly, Kefla and Ribrianne now…!), and moving onto some other mixed martial arts anime.

I kind of dig it.

We’ve also seen some others, like One Punch Man and All Might, but I’ve actually been watching more and more Anime now that I have all you guys.

Baki Stats:

Height: 5’5

Weight: 156 lbs.

Real Name: Baki Hanma

Powers: No

Age: Seen as 13-15-17-18 (Netflix Series: 17)

Guess who has two thumbs and is right around the same height as Baki….

That’s right….THIS GUY!….(me…I’m pointing at myself with my thumbs…)

Vegeta were tied Wolverine for 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 Moralesonly 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.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

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.

And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because 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 Toppo may get something specifically 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding 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!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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Baki 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.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Baki’s, powers and/or abilities.

I actually just finished up the series last night, so I have some insider information…

We are shown Baki performing at his “gym class” at school, and he is undergoing physical fitness tests.  He literally does a broad jump that’s too far to even calculate, and 15 pull-ups before anyone can even see he’s done them.  Then he proceeds to attempt a longer distance run, crushing a world record time of an 800 meter distance sprint, but then eventually losing stamina.

So expect to see bodyweight stuff like we’re training to become elite gymnasts.

Another important thing about Baki is straight from his Wiki page:

Baki strives to defeat his father, Yujiro Hanma, who is indisputably considered the strongest man alive. However, Baki’s dream is not to replace Yujiro as the strongest man alive, but only to become strong enough to defeat him. This goal stems from a natural desire to surpass his father as well as a desire to avenge his mother, Emi Akezawa, whom Yujiro murdered.

Here’s another part that talks about Baki’s strengths, the second section we get to see within the Netflix series:

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. At the beginning, Baki was shown to bench press over 320 lbs when training. At first, Baki was shown to be on the same level as Toba, a wrestler who was shown to be strong enough to easily defeat Hanada and crush his bike in the process. 18 year old Baki’s strength grew more, until he was strong enough to face Kureha, and defeat him. As Baki’s never stops getting stronger throughout the series, it is difficult to set a definitive 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 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 fight 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, 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 Yuri’s boxing, by easily dodging all his punches. Baki had enough stamina to fight 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.

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 flexing 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.

Did someone say bench press?

Seems like we’ll also be adding in some weightlifting to train to beat the world’s strongest man (Baki’s father…if you missed that part).

And, obviously, we also need to become the greatest mixed martial arts fighter as well.  Considering we’ll have five death row inmates coming to challenge us…

Are you ready?

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The Baki Workout Routine

Training Volume:

6 days a week, two times a day

Explanation:

If you read about Baki’s training he literally takes it to a near death limit.  That’s how hard he trains and that’s how focused he gets.  Well, we don’t have to do that, and we can still be smart about our recovery, but we also need to fit in weight lifting, calisthenics and a ton of martial arts.  Get ready for a lot of volume.

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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.

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

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.