Last updated on September 30th, 2021 at 06:14 pm
You guys want more Baki Inspired Workouts, and I’m here for it.
With Netflix ready to drop more seasons of Baki, I’m as hyped as you guys are to be bringing more characters to SHJ with the bump in popularity.
We’ve recently added a ton of new workouts to our Anime Workouts Database, but now it’s time to get another Hanma, specifically Jack, to join his brother Baki and father Yujiro!
Eventually I think we’ll even need to see Yuuichiro!
For now, though, we have plenty of behemoths, Jack coming in as another from Baki, that help build out our Baki Workout Placement Quiz.
Jack Hanma Stats:
Real Name: Jack Hanma
Height: 7’11
Weight: 443 lbs.
Anime: Baki
Powers: No
Jack Hanma is gigantic.
He towers over his father Yujiro, and is up there with another Baki behemoth Pickle who stands at 8’0 and is two pounds less than Jack.
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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Jack Hanma Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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.
Take The Baki Workout Placement Quiz Now!
Jack Hanma 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.
To learn more about Jack Hanma we’ll be pulling information right from his Wiki Fandom page, which leads us off with a decent initial bio:
Jack Hanma is a fictional character from the Baki the Grappler series. He’s a pitfighter from Canada and the son of Yuujiro Hanma and Diane Neil, a Canadian United Nations operative who Yuujiro met in Vietnam during the War. Like his brother, Baki Hanma, he has since childhood wished to surpass his father in strength and martial ability. In the English dub of the second anime series, his name has been changed to Jack Xamma. His ringname is Jack Hammer.
And while we would normally look to jump right into the abilities section, especially for our Baki characters who have a ton of depth to theirs, I do want to go a bit into his appearance section to start; which will explain a bit about Jack’s overwhelming size.
His Wiki page breaks it down like this:
Jack trained so hard that his muscles became completely destroyed. He took an experimental drug known as the x4 to strengthen his body, regardless of a scientist warning it might kill him, he underwent extreme pain from the drug surviving due only to his Hanma blood line, the drug caused his muscles to become extremely large and strong. Unfortunately, a number of drugs eventually managed to destroy his body again, and drastically reducing his life expectancy in the process. But later, Jack managed to repair his body and he became even stronger. In the second series of the manga, he underwent surgery to make him taller and stronger. Kureha Shinogi carried out the operation, and thanks to that fact the desired effect was achieved. Kanji Igari stated that Jack is even bigger than Mount Toba.
He’s basically a walking science experiment at this point.
But, that doesn’t stop him from being one of the most powerful Baki characters there are.
Here’s how they start their way into his abilities section:
His strength is shown many times in the story: he killed a polar bear with his bare fists in the same way his father did, he defeating the convict Sikorsky with a punch so strong that he lifted the telephone box they were in, and later withstood Sikorsky’s knuckle slash in the underground arena, taking many blows from Mohammad Alai Jr and defeating him, cutting Ali’s tongue in the process, fighting Pickle despite the strength difference and making him run away in fear by causing him to view him as the only creature that scares him, a wasp.
His body is strong enough to surpass drugs, even though he used abnormal amounts of them. Due to his super steroids Jack had a tendency to fight like a rabid animal and has severe determination to finish fights through to the end which proves this even further.
One of his main techniques is biting, and he can bite hard enough to easily crush wood with his teeth. He claims that his teeth can tear a coconut. Jack could eat a whole roasted pig in 10 seconds and could chew on the bones of a T-bone steak like it was a biscuit, thanks to the amazing power of his teeth. His bite is strong enough to damage Izou Motobe when he wears chain mail made of Aramid fibres, which is made for planes and tires, although he did lose all of his teeth in the process.
They also go on to state:
Despite using brute force to fight, Jack is a very tactical fighter, and is smart enough to counter and outmaneuver his opponents. For example, he made Chiharu Shiba pass out with a special type of a hold where Jack presses two fingers on the gang leader’s vital points that are located in the throat (Baki defeated Gaia with a similar way; except that Baki did it with two hands, while Jack only used one hand) and also when he found the weakness of Aiki after being thrown many times and used a similar move to defeat Gouki Shibukawa. During his fight with Pickle, Jack tried to strike his middle fingers into Pickle’s ears, piercing his brain. He used this as a last-ditch attack, because he was about to be knocked out and used his fighting spirit to activate this technique. This move may have possibly killed Pickle, if the massive caveman hadn’t managed to sense Jack’s upcoming attack.
Through all the research, though, we come back to the same conclusion: we’re going to be training to get MASSIVE!
For that we’re going to be lifting A LOT of heavy weight and focusing in primarily on compounds where we can, and progressive overload through the use of reverse pyramid training, traditional pyramid training and straight sets.
So be ready for the pain!
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Jack Hanma Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be training six days a week with heavy lifting and high volume. If you see the rep scheme going low to high that indicates RPT, where-as high to low indicates traditional pyramid and straight through with the same rep scheme throughout indicates straight sets. You can read more about pyramid training here.
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Jack Hanma Workout Routine: Sample Workout Schedule
Monday: Super-Science Experiment Chest and Cardio
Tuesday: Super-Science Experiment Shoulders and Cardio
Wednesday: Super-Science Experiment Triceps and Cardio
Thursday: Super-Science Experiment Back and Cardio
Friday: Super-Science Experiment Legs and Cardio
Saturday: Super-Science Experiment Biceps and Cardio
Sunday: Rest Day
Jack Hanma Workout: Super-Science Experiment Chest and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Barbell Chest Press
4×4, 6, 8, 10
Incline Dumbbell Press
4×12, 10, 8, 6
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups
4×20
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout: Super-Science Experiment Shoulders and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Barbell Overhead Press
4×4, 6, 8, 10
Cable Front Raises
4×12
Dumbbell Arnold Presses
4×12, 10, 8, 6
Barbell Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout: Super-Science Experiment Triceps and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Skull Crushers
4×4, 6, 8, 10
Overhead Tricep Extension
4×12, 10, 8, 6
One Arm Reverse Grip Tricep Extension
4×12
Tricep Push Downs
4×12
Close Grip Bench Press
4×12
Cable/Dumbbell Kickbacks
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout: Super-Science Experiment Back and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Deadlift
4×4, 6, 8, 10
Wide Grip Lateral Pull Downs
4×12, 10, 8, 6
Close Grip Lateral Pull Downs
4×12
One Arm Seated Cable Rows
4×12
Hammer Strength Rows
4×12
Wide Grip Pull Ups
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout: Super-Science Experiment Legs and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Squats
4×4, 6, 8, 10
Calf Raises
4×12
Dumbbell Weighted Lunges
4×12
Leg Press
4×12, 10, 8, 6
Hack Squat
4×12
Box Jumps
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout: Super-Science Experiment Biceps and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Preacher Curls
4×4, 6, 8, 10
Dumbbell Hammer Curls
4×12, 10, 8, 6
Spider Curls
4×12
Overhead Cable Curls
4×12
Zottman Curls
4×12
Chin Ups
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Jack Hanma Workout Routine: Optional Additional Training Resources
Endurance Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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Is there a reason for little focus on abs/core? Granted i’ve been reading over alot of these so maybe I overlooked it haha
Yeah, you will work your core a ton via almost any lift, and then even more-so with compound movements. If you follow me on social you’ll see I RARELY hit my core other than occasional holds and my abs are shredded blocks from low BF% and tight core for proper movement/strength on main lifts.
I throw in extra core work from time to time when we’re not hitting heavy compounds or I think the workout will need extra (a lot of calisthenics workouts have holds/core work to help with core strength and body control), but for the most part hitting them here and there is more than enough.
Makes sense, I’ll be sure to hit with a follow later today. Been lifting for about a year and i’ve made huge progress but i’m still learning a but of the science.
Moreover I’ve heard abs are made in the gym but shown in the kitchen. I’ll take this into account. Thanks a bunch!
No problem. And just to be clear on something:
Kitchen = Low BF%
Hi was just wondering if there was a reason for using a “Bro” split on most of these muscle-building-based workouts.
I have seen online a couple of times that the “Bro” split isn’t that good muscle-building unless you are an advanced lifter.
Please let me know if there is a reason for this specific split!
I used Bro-Split the first 5 years or so of my lifting and had tremendous results, but it’s not what I use to write “most” of the muscle building routines. I also love full body splits 3-4x a week, PPL Split and 5×5 Training.