Baki Workout Plan: Train Like the Underground Fighting Champion
🥊 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 minimalist tools.
No rules. No machines. Just instinct and effort.
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Baki Hanma doesn't train for aesthetics. He trains for survival.
In Baki, the Grappler's underground world, raw strength, endurance, and agility matter more. Baki's training is unorthodox, grueling, and deeply minimalistic, focused on cultivating actual fighting ability using little more than his environment and unmatched willpower. This plan reflects that same ethos.
Using only bodyweight, a dumbbell or kettlebell, and the grit to push through brutal circuits, this minimalist plan is for anyone ready to move like a monster, fight with purpose, and dominate their training.
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
1. Train Like a Predator
Baki's style is animalistic, unpredictable, and adaptive. His movements mimic animals in nature — panther crawls, bear sprints, and low lunges. Training this way builds strength across angles, reactive coordination, and the ability to dominate bigger or stronger opponents.
Real-life application: You gain movement awareness, strength through multiple planes, and the ability to generate power from awkward or off-balance positions.
2. Power Comes From the Core
Dragon flags, rotational twists, and dynamic holds are essential. In Baki's world, your core isn't just your abs — it's your combat engine. Everything from punches to grapples begins and ends with your centerline.
Real-life application: Better rotational control, posture under pressure, and sustainable full-body strength.
3. Unorthodox Conditioning Over Comfort
There are no treadmills or machines—just your body, momentum, and fatigue. Every workout is designed to create discomfort and test your ability to recover mid-movement, mid-fight, or mid-sprint.
Real-life application: You won't just build endurance. You'll build resilience — both mental and physical.
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Baki Hanma Workout Plan
Day 1: Primal Power (Push-Based Explosive Flow)
Warm-Up:
Jump Rope – 90 sec
Ape Walks + Arm Swings – 2 rounds
Workout:
Explosive Dive Bomber Push-Ups – 3 sets x 10
Offset Push-Ups – 4 sets x 4–6 each side
Dumbbell Ground Press – 3 sets x 12
Push-Up to Side Plank Transition – 3 sets x 6 per side
Animal Flow Combo (Panther → Ape → Push-Up Hold) – 2 rounds x 30 sec
Finisher:
2 rounds of:
Max Push-Ups (30 sec)
20 sec Jump Rope Sprint
Day 2: Grappler's Grip (Pull-Based Strength & Control)
Warm-Up:
Dead Hangs – 2 x 30 sec
Jump Rope – 90 sec
Workout:
Bicep Curls – 4 sets x 10-12
Rack Carry – 4 sets x Back and Forth
Weighted Backpack Chin-Ups – 3 sets x 5
Kneeling Band Rows – 3 sets x 12
Reverse Crunch + Knee-to-Chest Combo – 3 sets x 15
Finisher:
5-Min EMOM:
Min 1: 5 Pull-Ups
Min 2 30 sec Jump Rope
Day 3: Combat Legs & Reactive Speed
Warm-Up:
Jump Rope Lateral Hops – 2 rounds x 30 sec
Duck Walks – 2 x 10m
Workout:
1-mile run
Goblet Hold Rear Lunges – 3 sets x 8 per leg
Broad Jumps into Bear Crawl Back – 3 rounds
Jump Squat to Lateral Bound Combo – 3 sets x 8
Box Step-Throughs (Fast Pace) – 3 x 20 sec rounds
Finisher:
2 rounds of:
20 Jump Rope
10 Jump Squats
10m Sprint
Day 4: Core Durability & Fight Conditioning
Warm-Up:
Hollow Hold – 3 x 20 sec
Jump Rope – 1 min
Workout:
Dragon Flags – 3 sets x 5
Russian Twist w/ DB or KB – 3 sets x 20
Plank Reach to Push-Up Ladder (1 to 5)
KB Windmill + Russian Twist Flow – 3 rounds
Jump Rope Intervals (20:10 Tabata) – 5 rounds
Finisher:
Max Sit-Ups in 60 sec
60 sec Jump Rope Sprint
Day 5: Survival Gauntlet (Full Body Grit)
Warm-Up:
Inchworm to Push-Up x 10
Jump Rope – 2 min
AMRAP 20 Min:
6 Pull-Ups
12 One-Arm Push-Ups (Alt Sides)
10 Goblet Squats
10 Sit-Ups
10m Panther Crawl
20 Jump Rope
Final Test:
Max Push-Ups in 1 min
Max Pull-Ups in 1 min
100m Sprint x 2
Train like Baki. Fight like a monster. Rise like a survivor.
Final Words
Training like Baki Hanma isn't about perfection—it's about perseverance. His workouts reflect a mindset that thrives on discomfort, adapts to any environment, and finds strength in simplicity. You don't need a high-end gym to become a monster. You need grit. You need to focus. And you need a plan built for power, agility, and survival.
Use this program to unlock your potential as a real-world warrior. Push beyond your limits, train with purpose, and remember—the strongest fighters are forged in chaos, not comfort.
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