Baki Calisthenics Workout Routine: Train like Baki the Grappler!

Last updated on October 30th, 2024 at 05:52 pm

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 Netflix’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.

Want The Unofficial Baki Workout Booklet?
Grab The Unofficial Baki Workout Booklet and Unleash Your Inner Fighter!

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 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 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 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!

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.

Need Help Choosing The Best Baki Inspired Workout?
Take The Baki Workout Placement Quiz Now!

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 specific 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 first, 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 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 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 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 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 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.

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 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.

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 first 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.

Think you can handle it?

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

Baki Calisthenics Workout Routine

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.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional 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:

Clap Push Ups

3×30

Pike Push Ups

3×25

Dips

3×20

Chin Ups

3×15

Wide Grip Pull Ups

3×10

Blowout: 3 Rounds

A. Push Ups to Failure

B. Plank w/ Alternating Shoulder Taps x 40 [total]

C. Handstand Push Ups to Failure

Baki Calisthenics Workout Routine: HIIT Workout A and Core A

Warm Up:

Walk/Jog

Workout: Complete 5 Rounds

20 Double Unders

10 Burpees

20 Jumping Jacks

10 Half Burpees

20 High Knees

10 Inch Worms

20 Butt Kickers

10 Explosive Push Ups

Core A:

Russian Twists

3×30

Sit Ups

3×25

Hanging Knee Raises w/ Side Twist

3×20

Alternative HIIT Workouts:

• The Best HIIT Workouts to Step Up Your Training

Baki Calisthenics Workout Routine: Full Body Calisthenics Work

Warm Up:

800m Run

Workout:

Wide to Close Push Ups

3×30

In and Out Jump Squats

3×25

Double Unders

3×20

Handstand Push Ups

3×15

Side Lunges

3×10 each leg

Blowout: 3 Rounds

A. Pull Ups x Failure

B. Plank x 60 Seconds

C. Jump Squats x Failure

Baki Calisthenics Workout Routine: HIIT Workout B and Core B

Warm Up:

Walk/Jog

Workout: Complete 3 Rounds

25 Pull Ups

50 High Knee Skips

50 Push Ups

50 Alternating Skips

50 Air Squats

50 Double Unders

25 Pull Ups

Core B:

Side Planks

3×30 seconds

Lying Leg Raises w/ Hip Thrust

3×25

Bicycle Crunches

3×20

Alternative HIIT Workouts:

• The Best HIIT Workouts to Step Up Your Training

Baki Calisthenics Workout Routine: Lower Body Focused Calisthenics Work

Warm Up:

800m Run

Workout:

Alternating Pistol Squats

3×30 each leg

Glute Bridges

3×25

Jumping Lunges

3×20 each leg

Pause Squats (Stutter at Parallel or Below)

3×15

Wall Sit

3×60 Seconds

Blowout: 3 Rounds

A. Air Squats to Failure

B. Superman Hold x 60 Seconds

C. Box Jumps x 30

Baki Calisthenics Workout Routine: HIIT Workout C and Core C

Warm Up:

Walk/Jog

Workout: Complete 2 Rounds

Run 1600 Meters

150 Air Squats

100 Push Ups

75 Dips

50 Pull Ups

Core C:

Forearm Planks

3×60 seconds

Hanging Leg Raises

3×25

V-Ups

3×20

Alternative HIIT Workouts:

• The Best HIIT Workouts to Step Up Your Training

Baki Calisthenics Workout Routine: Mixed Martial Arts Training Resources

Mixed Martial Arts Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.