Baki Hanma Workout Plan
🥊 Train with the raw intensity of a born fighter.
Download the free Action Hero Starter Pack and unlock workouts like Baki’s — built for primal power, unmatched endurance, and fight-ready athleticism using your bodyweight.
No rules. No machines. Just instinct and effort.
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The Baki workout is here!
Baki Hanma easily takes the cake as one of my favorite anime characters of all time — and he’s the new age figure of anime training.
Despite his genetic material being top 0.01%, he still had to go through brutal training to survive in the underground world. The best part? He broke his limits and got stronger when he ditched the machines and focused primarily on bodyweight mastery.
In this segment of the Anime Training Series, we will break down the workout that is going to help you build a physique and develop performance levels similar to Baki — and it’s all done with good old-fashioned calisthenics.
Baki Hanma Physical Stats
Name: Baki Hanma
Height: 5'6" (167 cm)
Weight: 154 lbs (70 kg)
Abilities/Attributes:
Master-level grappling and striking
Extreme speed and agility under pressure
High pain tolerance and durability
Primal strength is developed through bodyweight mastery and explosive effort
Training Principles
Visualization: This is what makes Baki one of the greatest mixed martial artists in anime. Visualization means adapting quickly and simulating fight scenarios that push your body past its limits.
Picture yourself bench pressing the earth during push-ups. Pull your bodyweight like your life depends on it during chin-ups. Baki did this constantly — through running, shadowboxing, and raw calisthenics — to test his body and sharpen his mind.
Extreme Strength and Speed: Baki’s striking is lightning fast and brutally efficient. His power doesn’t just come from size — it comes from explosive control.
To train like him, you’ll need to focus on exercises that build speed and force: explosive push-ups, box jumps, tuck jump burpees, and sprint intervals. Every rep should feel like a strike — fast, clean, and lethal.
Martial Artist Endurance: Baki can run for miles, fight for hours, and still keep going. That kind of endurance isn’t built by accident. Cardio is a crucial part of this program — not just for stamina, but for fight-readiness.
You’ll be running, jumping rope, and shadowboxing to build lungs that can handle chaos and legs that never quit.
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Baki Hanma Calisthenics Workout Plan
The Baki Workout is built to help you develop a muscular martial artist’s physique — one that’s forged through bodyweight control, endless endurance, and total mastery over movement.
Inspired by Baki Hanma’s underground training style, this plan focuses on raw calisthenics, explosive strength, and fight-ready conditioning. You’ll build the kind of performance that doesn’t just look powerful — it is powerful. Every rep is designed to push your limits, sharpen your instincts, and help you move like a fighter who’s been through hell and came out stronger.
Day 1: Baki Push Day
Dive Bomber Push-Ups – 3×10
Bar Dips – 3×10
Explosive Push-Ups – 3×8
Pike Push-Ups – 3×12
Handstand Holds – 3×60 sec
Day 2: Baki Leg Day
Hindu Squats – 3×25
Lunge Flow (2 Cossack, 2 Reverse, 2 Forward) – 3×3–5 rounds
Box Jumps – 3×10
Bulgarian Split Squats – 3×12 each leg
Glute Bridges – 3×15
Day 3: Baki Pull Day
Towel Pull-Ups – 3×10
Close-Grip Chin-Ups – 3×10
Ring Rows – 3×10
Bodyweight Curls – 3×10
Hanging L-Sit Hold – 3×15 sec
Day 4: Baki MMA Conditioning Day
Run – 1.5 miles
Tuck Jump Burpees – 3×10
Shadowboxing – 3×3 min (Sprawl every 30 sec)
Jump Rope – 3×3 min
Want to upgrade this workout?
Download the Action Hero Starter Pack and unlock your true anime protagonist potential — powered by calisthenics, built for battle, and forged for transformation.
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