Anime workout
Search "Baki workout" and you'll find many routines. We looked for one we could tie to a specific volume and chapter of the series and didn't find it, so this page doesn't pretend to copy "Baki's routine". What it gives you instead: the facts we could source, the training rules that studies support, and a 3-day program for a strong, athletic body that you can start this week.
Updated 2026-10-24 · by Ryu Training
Baki Hanma is the hero of the Baki series by Keisuke Itagaki, which began as Grappler Baki in Weekly Shōnen Champion (Akita Shoten) in 1991 and continued as Baki, Baki Hanma, Baki-Dou, Bakidou and Baki Rahen. Netflix has streamed the anime adaptations by TMS Entertainment since 2018.
We did not find a set-and-rep routine for Baki that we could tie to a precise volume, chapter or episode. Rather than invent one, this page sticks to what studies support.
Character and series names are used only to say what this page is about. Ryu Training is not affiliated with their authors or publishers, and every drawing here shows Ryu, the channel's own character.
Each extra weekly set was linked to about 0.37% more muscle growth across 15 studies [Schoenfeld et al. 2017], and the gains shrink as you keep adding sets [Pelland et al. 2026]. Endless training is not the goal; enough hard sets is.
Stopping 1–2 reps short of failure grew muscle as well as going to failure [Refalo et al. 2024] [Refalo et al. 2023]. You can train hard without grinding every set into the floor.
Resting 3 minutes between sets beat 1 minute for squat and bench strength and for thigh muscle in trained men [Schoenfeld et al. 2016]. Big lifts deserve long rests.
Push-ups taken near failure grew the chest almost like a light bench press [Kikuchi & Nakazato 2017], and training with bands built as much strength as dumbbells and machines [Lopes et al. 2019]. A fighter-style body can start at home.
On the same 12-week arm program, biceps size changed from −2% to +59% between people [Hubal et al. 2005]. A drawn physique is not a target you can be promised.
Three full-body sessions a week, alternating day A and day B: A, B, A one week, then B, A, B the next. Pulls, presses, squats and hinges, each set stopped 1–2 reps short of failure. Every exercise has a home version.
When: Monday, Wednesday, Friday: A-B-A in week 1, B-A-B in week 2, then repeat.
Back · Legs · Chest · Glutes · Calves · 16 hard sets · 50–60 min
| Exercise | Sets × reps | Rest | RIR |
|---|---|---|---|
| Pull-Up Home: Doorway bar, or inverted row | 4 × 5–10 | 2–3 min | 1–2 |
| Squat Home: Backpack goblet squat | 3 × 6–10 | 3 min | 2 |
| Push-Up Home: Easier: incline push-up | 3 × 10–20 | 1–2 min | 1–2 |
| Hip Thrust Home: Couch hip thrust | 3 × 8–12 | 2 min | 1–2 |
| Standing Calf Raise Home: One-leg calf raise on a step | 3 × 10–15 | 1 min | 0–1 |
01 · Lats · Upper back · Biceps
band-assisted if you can't do 5 yet
HomeDoorway bar, or inverted row. No pull-up yet? Jump up and lower yourself in 3–5 seconds (2–4 reps), then do inverted rows.
02 · Quads · Glutes · Adductors
goblet with a dumbbell, or barbell once you've learned it
HomeBackpack goblet squat. Hug a backpack loaded with books or water bottles.
Study: Full squats grew the glutes +6.7% vs +2.2% for half squats. [Kubo et al. 2019]
03 · Chest · Triceps · Front delts
floor, table or chair version
HomeEasier: incline push-up. Hands on a table. Harder: feet on a chair.
Study: In 8 weeks, push-ups grew the chest +22% and the triceps +10.5%. [Kikuchi & Nakazato 2017]
04 · Glutes
barbell with a pad, or a backpack at home
HomeCouch hip thrust. Upper back against the couch, a loaded backpack on your hips.
Study: Hip thrusts grew the glutes about as much as squats in 9 weeks. [Plotkin et al. 2023]
05 · Calves (gastrocnemius)
machine, step or stairs
HomeOne-leg calf raise on a step. One hand on the wall for balance, the other holding a backpack.
Study: Standing raises grew the gastrocnemius far more than seated ones (+12.4% vs +1.7%). [Kinoshita et al. 2023]
Back · Hamstrings · Shoulders · Arms · 16 hard sets · 50–60 min
| Exercise | Sets × reps | Rest | RIR |
|---|---|---|---|
| One-Arm Dumbbell Row Home: Backpack row | 3 × 8–12 per arm | 2 min | 1–2 |
| Romanian Deadlift Home: Backpack Romanian deadlift | 3 × 8–10 | 2–3 min | 2 |
| Seated Dumbbell Shoulder Press Home: Pike push-up | 3 × 8–12 | 2 min | 1–2 |
| Seated Leg Curl Home: Nordic curl | 3 × 10–12 | 1–2 min | 0–1 |
| Overhead Triceps Extension Home: Backpack overhead extension | 2 × 10–15 | 1–2 min | 1 |
| Dumbbell Curl Home: Backpack or band curl | 2 × 8–12 | 1–2 min | 1 |
01 · Lats · Mid back · Rear delts
bench for support
HomeBackpack row. Same position with one hand on a chair, rowing a loaded backpack.
02 · Hamstrings · Glutes
dumbbells or barbell
HomeBackpack Romanian deadlift. Hold a loaded backpack by its straps, or one heavy bag in each hand.
03 · Front & side delts · Triceps
bench with a back pad
HomePike push-up. Hips high, lower the top of your head toward the floor in front of your hands. Feet on a chair to make it harder.
04 · Hamstrings
machine
HomeNordic curl. Heels under a heavy couch, knees on a towel. Lower as slowly as you can, catch yourself with your hands. Start with 2–3 reps a set.
Study: Seated leg curls grew the hamstrings +14% vs +9% for lying ones. [Maeo et al. 2021]
05 · Triceps (long head)
cable, dumbbell or backpack
HomeBackpack overhead extension. Hold the backpack by its top handle with both hands.
Study: Overhead grew the triceps long head +28.5% vs +19.6% with the arm at the side. [Maeo et al. 2023]
06 · Biceps · Brachialis
one arm or both
HomeBackpack or band curl. Stand on a band, or curl a backpack by its top handle.
Study: Curls in the arm-almost-straight range grew the elbow flexors +8.9% vs +3.4%. [Sato et al. 2021]
This is general fitness information, not medical advice. If you have pain, an injury or a health condition, check with a doctor or physical therapist first, and stop any exercise that hurts.
Under 18? Strength training is safe and worthwhile for teens when it is supervised and taught properly; most reported injuries came from poor technique, wrong loads or no supervision [Faigenbaum & Myer 2010] [Lloyd et al. 2014]. Learn the lifts with a coach, a PE teacher or an adult who knows them. Light weights first, no max lifts, never heavy weights over your head alone.
We could not find a set-and-rep routine for Baki tied to a precise volume, chapter or episode, so we don't describe one. The program on this page is our own, built on published studies.
Yes. Every exercise in the program has a home version using a loaded backpack, resistance bands, a doorway pull-up bar, a sturdy table and a chair. Push-ups taken near failure grew the chest almost like a light bench press in one study [Kikuchi & Nakazato 2017].
Three full-body sessions are enough to start. With the same weekly sets, training a muscle once or several times a week gave similar growth [Schoenfeld et al. 2019]. If you want 4 or 5 days, take one of the free programs: Upper / Lower or the 5-Day Split.
No program can promise a look. People respond very differently to the same training [Hubal et al. 2005]. Measure your own progress: weight, arm and thigh measurements, and your training log.
Free PDF
17 pages: every exercise drawn, with sets, reps, rest and effort, a warm-up, a progression guide and a 4-week training log. Every rule in it is backed by a study, with the references inside.
The link works for 7 days. Save the file on your phone or computer.
Every study below was checked on PubMed. Results in short, as the studies report them; most were done on young adults, often beginners.