BakiHanmaTrainingProgram (1)

Disclaimer
Copyright Disclaimer
The Baki Hanma character workout plan outlined in this document is an original
creation of Discipline Mentality and is not affiliated with, endorsed, sponsored, or
approved by the creators, owners, or publishers of the Baki anime/manga series.
Baki Hanma is a fictional character owned and copyrighted by Keisuke Itagaki. This
unofficial workout plan uses the Baki character for entertainment purposes only. All
trademarks and copyrights of the Baki anime/manga are the sole property of their
respective owners.
This workout plan is provided for informational and entertainment purposes only. It
is not intended as medical or professional advice. The author makes no warranties
as to the safety or effectiveness of the exercises described.
No part of this document may be reproduced, distributed, or transmitted in any
form without the express written consent of Discipline Mentality. This document
may not be uploaded, posted, transmitted, or shared on any website or other file
sharing platform unless approved by Discipline Mentality.
Discipline Mentality is not a medical professional or a doctor. Always consult a

medical professional before starting any exercise program. Use of this information
is strictly at your own risk. Discipline Mentality will not assume any liability for direct
or indirect losses or damages that may result from the use of information contained
in this video, including, but not limited to economic loss, injury, illness, or death.
All rights reserved. Copyright 2023 by Discipline Mentality.

.
Discipline Mentality Baki Hanma Training Program 2

Table of Contents
Program Overview 4
F.A.Q 6
Exercise Tutorials 8
Warm Up 12
Week 1 14
Week 2 20
Week 3 26
Week 4 32
Tools You May Need 38
Supplements I Use 40
Support Me 41
Program Overview
The focus of this program is obtaining the physique of Baki Hanma. This
means the focus is entirely on training to look like him rather than training
like him. (Unlike the Batman 2022 Program).
The program will consist of the following:
Strength training using weights to build muscle and improve

Weightlifting strength. Increases muscle mass, boost metabolism, and
enhance bone density.
Exercises that uses bodyweight movements and minimal

Calisthenics
equipment to build strength and flexibility.
Dynamic and skill-based exercises that simulate the

movements used in boxing training. Includes punching,
Boxing Drills footwork, and defensive maneuvers. Necessary for
developing agility, speed, and hand-eye coordination.
Will be used as a form of cardio in this program.

Program Overview
The focus of this program is entirely to achieve a body like Baki. He's muscular
overall, but his strong points are his chest, upper back, abs, calves, and forearms.
This means you have to train the whole body but with focus on these muscle
groups. His neck is also a strong point, so neck training will be included as well.
This a 4 Week Split that you repeat twice before deloading and then repeating
again. We'll be following a 6 Day/Week Split. This consists of 2 upper body days, 2
lower body days, an accessory day, and an active recovery day.
Thick Neck
Capped
Delts
Massive Chest
Large Lats
Well Developed
Forearms

F.A.Q.
1. What gym equipment do I need?
A: For this program in particular, all you need is access to barbells, dumbbells, and
a punching bag (optional). Ideally, you'll want to have a gym membership,
specifically an MMA gym, since they're more likely to have punching bags and
other people willing to spar with you. If you're looking to purchase equipment,
there is a list of Amazon Affiliate Links of gym equipment you may need on page .
2. How do I know if I am progressing?
A: Bodybuilding is a slow process and you have to accept that. It is hard to

determine if you're making progress visually from day to day or even week to
week. I'd recommend utilizing progress pictures every 1-2 months to see
differences. Remember, if you're consistently training hard, eating enough, and
getting enough sleep you are most likely progressing.
3. How much muscle can I expect to gain?
A: The amount of muscle you put on is determined by your genetics and how hard
you work. It can also be determined by if you've weight trained before. If you're
new to lifting, you can expect to put on more muscle mass than someone who has
been going to the gym for 3 years.

4. Should I cut or bulk?
A: For this specific program and most programs in general, you should be eating in
caloric surplus of 300-500 calories. Eating in a caloric surplus will give you the best
results and the fastest recovery during rest days.
5. I'm getting sore from my workouts. Should I skip my training?
A: New stresses on the body such as from weightlifting will cause you to be sore.
You should be focusing as much as possible on recovery which includes: sleep,
stretching, and massaging/foaming sore muscles to minimize soreness as much as
possible. You should still train when you're sore, however, if the soreness prevents
you from completing exercises as you normally do, then I recommend skipping
until the soreness is gone. Muscle soreness is a part of training especially when you
start off so you'll have to get used to working around it.
6. How should I implement this program?
A: This program is a 4 week split that you repeat twice a week before deloading.
(Deloading is when you either take a week off from training or train with much less
intensity for a week for the purpose of recovery)

Exercises Tutorials
Below is a list for every exercise in the training program, as well as a link for tutorial
on how to each one if needed. I am not affiliated with any of the channels I link.
Refer to these pages when you don't know how to do an exercise.
Exercise Muscles Worked Tutorial
latissimus dorsi,
rhomboids, and https://www.youtube.com/watch?
Barbell Row
trapezius, biceps, v=FWJR5Ve8bnQ
rear deltoids
pectoralis major and

https://www.youtube.com/watch?
Bench Press minor, anterior
v=4Y2ZdHCOXok
deltoids, triceps
Bicep Curl biceps brachii
v=ykJmrZ5v0Oo
Boxing Drills Full Body
v=aPtehDspmf0&t=208s
quadriceps,
hamstrings, glutes, https://www.youtube.com/shorts/lG3MsPmE
Bulgarian Split Squat
and stabilizing QQk
muscles of the core.
gastrocnemius and https://www.youtube.com/watch?

Calf Raise
soleus v=eMTy3qylqnE
pectoralis major and https://www.youtube.com/watch?

Chest Fly
anterior deltoids v=QENKPHhQVi4
triceps, chest, and https://www.youtube.com/watch?

Dips
shoulders v=yN6Q1UI_xkE

rectus abdominis https://www.youtube.com/watch?v=otOKB-

Double Crunch
and hip flexors iZ548
rear deltoids,
Face Pull rhomboids, rotator
v=V8dZ3pyiCBo
cuffs
brachialis,
https://www.youtube.com/shorts/cDKOkTT9
Hammer Curl brachioradialis, and
OnQ
biceps
rectus abdominis https://www.youtube.com/watch?

Hanging Leg Raise
and hip flexors v=RuIdJSVTKO4
https://www.youtube.com/shorts/ANKSmhT
Hamstring Curl hamstrings
0dTk
latissimus dorsi, https://www.youtube.com/watch?

Lat Pulldown
biceps, rear deltoids v=Z_3xHwuO8Tk
lateral deltoids and https://www.youtube.com/shorts/G-

Lateral Raise
traps piLwLu0d4
Leg Extension quadriceps
v=ljO4jkwv8wQ
neck flexors,
Neck Curl sternocleidomastoid
v=FPO1wKDQUs8
, scalene
splenius amd https://www.youtube.com/watch?

Neck Extension
trapezius v=FPO1wKDQUs8

anterior deltoids, https://www.youtube.com/watch?

Overhead Press
triceps v=F3QY5vMz_6I
Overhead Tricep https://www.youtube.com/shorts/8FNGBJU

triceps
Extension HfsA
latissimus dorsi, https://www.youtube.com/watch?

Pull Ups
biceps v=eGo4IYlbE5g
Reverse Wrist Curl forearm extensors
v=osYPwlBiCRM
hamstrings, glutes,
Romanian Deadlift and lower back
v=_oyxCn2iSjU
muscles
latissimus dorsi,
https://www.youtube.com/watch?v=9ffaage-
Seal Row rhomboids, and
LjY
trapezius, biceps
gastrocnemius and https://www.youtube.com/watch?

Seated Calf Raise
soleus v=JbyjNymZOt0
Shoulder Shrug trapezius, neck
v=cJRVVxmytaM
quadriceps,
hamstrings, glutes, https://www.youtube.com/watch?
Squat
and lower back v=gcNh17Ckjgg
muscles
Stretching Full Body
v=sOuKeVuej9E

https://www.youtube.com/watch?v=2-
Tricep Push Down triceps
LAMcpzODU
Wrist Curl forearm flexors
v=3VLTzIrnb5g
forearm flexors, https://www.youtube.com/watch?

Zottman Curl
extensors, biceps v=ZrpRBgswtHs

Warm Up
Before we look at how exactly you should warm up, it's important to understand the
purpose of warming up. Some reasons to warm up are:
1. Improved Performance
2. Increased Blood Flow
3. Enhance Muscle Flexibility
4. Injury Prevention
5. Reduced Muscle Stiffness
6. Mental Preparation
7. Post-Workout Recovery
Clearly, warming up is crucial and skipping it is detrimental to your gains and if you
choose to skip warming up, you're only hurting yourself in the long run and are
bound to suffer from preventable injuries.
There's a variety of ways to warm up. The easiest and simple way is to do pyramid
sets in which you start your exercise with 1-3 light sets. For example, before benching
heavy in your working sets, you'd do the following: The Bar (45 LBS/20KG) for 20 reps
followed by a plate (135 LBS/61KG) for 10 reps before moving on to your working
sets. You can also warm up by using the following routine. You don't have to follow it
completely and just use it as a guideline until you feel ready to move on to the full
workout.

Warm Up
Exercise Sets Reps/Time Notes
Pick any machine such as a treadmill

or any form of cardio of your choice
LOW INTENSITY CARDIO N/A 5-10MIN
such as shadow boxing to increase
your heartrate.
Foam all the large muscle groups

FOAM ROLLING N/A 2-3MIN such as your lats, quads,
hamstrings, and calves.
FRONT/BACK LEG SWING 2 12 12 each leg
SIDE/SIDE LEG SWING 2 12 12 each leg
Squeeze traps throughout the

SHRUGS 2 15
movement
HEAD ROTATIONS
Do the movement slowly and let
(CLOCKWISE AND 1 1-2MIN
your neck warm up.
COUNTERCLOCKWISE)

week 1
DAY 1
SETS REPS RPE Rest Notes
Upper Body
Tuck elbows at a 45 degree angle and

3-4 focus on controlling the weight as you go
Bench Press 3 6 7
MIN down and exploding on the upwards part
of the rep.
3-4
Seal Row 3 8 7 Pull your elbows to your sides
MIN
Keep your core stable and keep your

3-4 torso upright. Press vertically and you
Overhead Press 3 8 7
MIN can lean slightly backwards to keep your
head clear from the weight.
Pull Ups Pull your elbows along your side. Use a

3-4
OR 3 8-12 8 shoulder width grip. Engage your entire
MIN
Lat Pulldown core throughout the movement.
Hold the dumbbell at a neutral grip.

1-3 Maintain a stable posture whilst holding
Hammer Curls 3 12 7
MIN the weight and avoid using momentum.
Use weight you can handle.
Raise dumbbells at an angle to your

3-5
Lateral Raises 3 8-20 8 scapular plane (30-45 degrees). Slightly
MIN
lean forward.
Hold the same wrist position throughout

2
Wrist Curls 3 12-30 8 the exercise. Avoid excessively bending
MIN
your wrist to prevent unnecessary strain.

2
Reverse Wrist Curls 3 12-30 3 the exercise. Avoid excessively bending
MIN

week 1
DAY 2
Legs and Abs
3-4
Squats 3 6 7 Focus on form over weight.
MIN
Brace your lats. Keep your chest tall.

3-4 Keep your back straight throughout the
Romanian Deadlifts 3 8 7
MIN lift and avoid rounding your back. Don't
sacrifice form for weight.
Bulgarian Split 3-4

2 10 7 2 Sets for each leg.
Squats MIN
Use a full range of motion and lower the

1-3
Leg Extension 3 12 7 speed of the lowering phase of the
MIN
exercise.
1-3 Feel the full stretch of your calves. Don't

Calf Raises 3 15 7
MIN bounce.
Use a variation that works for you. You

1-3 can raise knees or legs, or do a laying
Hanging Leg Raises 3 8-20 7
MIN down position. Avoid excessive swinging
and keep your core stable.

Seated Calf Raises 3 12-30 5
MIN bounce.

week 1
DAY 3
Active Recovery
10-30
Light Walk N/A 1 N/A N/A
MIN+
This is optional. This is for those who

want to train like Baki. In order to get a
Boxing Drills N/A N/A N/A N/A physique like Baki, boxing as a form of
cardio isn't necessary, but it can still
help.
Stretching N/A N/A N/A N/A N/A
Muscles don't grow in the gym! Go

focus on eating more clean foods and
Get some rest! N/A N/A N/A N/A
get a lot of sleep to recover and
prepare for the next 3 training days.

week 1
DAY 4
Upper Body 2
1-3 Squeeze each rep and aim for the full

Chest Flys 3 12 7
MIN range of motion.
This is the main lat exercise for the day.

Pull Ups So hit these 2 sets as hard as you can.
3-4
OR 2 MAX 9 Pull your elbows along your side. Use a
MIN
Lat Pulldowns shoulder width grip. Engage your entire
core throughout the movement.


Hammer Curls 3 8-12 8
Try to keep wrists straight and avoid

2-4
Dips 3 12 7 locking out elbows for unnecessary joint
MIN
stress. Keep back straight as well.
Pull your elbows as much as possible

1-3
Face Pulls 3 8-20 8 along your sides. You should feel your
MIN
rear delts at the end of the movement.
3-5 Raise dumbbells at an angle to your

Lateral Raises 2 FAIL 7
MIN scapular plane. Slightly lean forward.
Can use cables or dumbbells. Make sure

1-3
Rear Delt Flys 3 12-30 3 to use a complete range of motion for
MIN
the rear delt activation.

week 1
DAY 5
Legs and Abs 2
3-4
MIN


1-3
Leg Extension 3 8-12 7 speed of the lowering phase of the
MIN
exercise.
1-3 Lower the speed of the lowering phase

Hamstring Curls 3 8-12 7
MIN of the exercise. Avoid using momentum.

Calf Raises 3 15 7
MIN bounce.


MIN bounce.

week 1
DAY 6
Accessories (Neck,
Abs, Forearms,
Calves)
Use very light weight with slow tempo

1-3
Neck Curls 3 8-20 6 as the neck is a sensitive area and
MIN
improper form can lead to serious injury

1-3
Neck Extension 3 8-20 6 as the neck is a sensitive area and
MIN
Do the complete range of motion. Don't

Shoulder Shrugs 3 8-12 7 1-3
roll shoulders forwards or backwards.
1-3
Double Crunches 3 8-20 7 Pull your knees to your chest
MIN
Tricep Pushdown 4 8-20 7 1-3 Use a full range of motion.

1-3
Wrist Curl 3 12-30 7 the exercise. Avoid excessively bending
MIN

1-3
Reverse Wrist Curl 3 12-30 7 the exercise. Avoid excessively bending
MIN

Calf Raises 3 8-20 7
MIN bounce.

Seated Calf Raises 2 MAX 8
MIN bounce.

week 2
DAY 1
Upper Body

Bench Press 4 6 7
of the rep.
3-4
Barbell Row 4 8 7 Pull your elbows to your sides
MIN


3-4
MIN

Hammer Curls 4 12 7

2-4
MIN
lean forward.

2
MIN

2
MIN

week 2
DAY 2
Legs and Abs
3-4
MIN

Bulgarian Split 3-4

Squats MIN

1-3
MIN
exercise.

Calf Raises 4 15 7
MIN bounce.


MIN bounce.

week 2
DAY 3
Active Recovery
10-30
MIN+

help.


week 2
DAY 4
Upper Body 2

Chest Flys 3 12 7

3-4
MIN

Hold the dumbbell at a supine grip.

Bicep Curls 3 8-12 8

2-4
MIN

1-3
MIN


1-3
MIN

week 2
DAY 5
Legs and Abs 2
3-4
MIN


1-3
MIN
exercise.


Calf Raises 4 15 7
MIN bounce.


MIN bounce.

week 2
DAY 6
Accessories (Neck,
Abs, Forearms,
Calves)

1-3
MIN

1-3
MIN
1-3
MIN
Tricep Pushdown 4 8-20 7 1-3 Use a full range of motion.

1-3
MIN

1-3
MIN

MIN bounce.

MIN bounce.

week 3
DAY 1
Upper Body

Bench Press 3 6 7
of the rep.
3-4
MIN


3-4
MIN
Hold the dumbbell at a pronated grip.

Reverse Curl 3 12 7

2-4
MIN
lean forward.

1-2
MIN

1-2
MIN

week 3
DAY 2
Legs and Abs
3-4
MIN

Bulgarian Split 3-4

Squats MIN

1-3
MIN
exercise.

Calf Raises 3 15 7
MIN bounce.


MIN bounce.

week 3
DAY 3
Active Recovery
10-30
MIN+

help.


week 3
DAY 4
Upper Body 2

Chest Flys 4 12 7

3-4
MIN


Hammer Curls 4 8-12 8

2-4
MIN

1-3
MIN


1-3
MIN

week 3
DAY 5
Legs and Abs 2
3-4
MIN


1-3
MIN
exercise.


Calf Raises 3 15 7
MIN bounce.


MIN bounce.

week 3
DAY 6
Accessories (Neck,
Abs, Forearms,
Calves)

1-3
MIN

1-3
MIN
1-3
MIN
1-3
Tricep Pushdown 3 8-20 7 Use a full range of motion.
MIN
Overhead Tricep 1-3

3 8-20 Use a full range of motion.
Extension MIN

1-3
MIN

1-3
MIN

MIN bounce.

MIN bounce.

week 4
DAY 1
Upper Body

Bench Press 4 6 7
of the rep.
3-4
MIN


3-4
MIN
Hold the dumbbell at a supinated grip.

1-3 Then at the top of the range of motion,
Zottman Curl 4 12 7
MIN rotate your wrists and lower the
dumbbell at a pronated grip.

2-4
MIN
lean forward.

1-2
MIN

1-2
MIN

week 4
DAY 2
Legs and Abs
3-4
MIN

Bulgarian Split 3-4

Squats MIN

1-3
MIN
exercise.

Calf Raises 3 15 7
MIN bounce.


MIN bounce.

week 4
DAY 3
Active Recovery
10-30
MIN+

help.


week 4
DAY 4
Upper Body 2

Chest Flys 3 12 7

3-4
MIN

Hold the dumbbell at a supinated grip.

1-3 Then at the top of the range of motion,
Zottman Curls 3 8-12 8
MIN rotate your wrists and lower the
dumbbell at a pronated grip.

2-4
MIN

1-3
MIN


1-3
MIN

week 4
DAY 5
Legs and Abs 2
3-4
MIN


1-3
MIN
exercise.


Calf Raises 3 15 7
MIN bounce.


MIN bounce.

week 4
DAY 6
Accessories (Neck,
Abs, Forearms,
Calves)

1-3
MIN

1-3
MIN
1-3
MIN
Don't overly bend your elbows to avoid

1-3 dropping the weight on your head or
Skull Crushers 3 8-20 7
MIN causing excessive strain to your elbows.
USE weight you can handle.

1-3
MIN

1-3
MIN

MIN bounce.

MIN bounce.
Note: Repeat the 4 week Split 2x Before Deloading

Tools You May Need
The following products are given via Amazon affiliate links. An Amazon affiliate link
is a link given to creators such as myself. If you choose to purchase these products,
it will support me as I will earn a percentage of the cost you spent at NO EXTRA
COST to you. So, if you use any of theses affiliate link to buy something, you're
really helping me out. Gym equipment is expensive, so ideally you'll want a
membership to an MMA or Fighting gym like I've stated earlier. But if you're like me
and prefer a home gym I understand and the following pages will make shopping
for equipment a lot easier. For the products I only picked the top sellers with the
highest reviews.
Product Price Link
Punching Gloves (Open Palms) $29.99 https://amzn.to/453718k
Punching Gloves $29.99 - $32.92 https://amzn.to/3Khwin0

Tools You May Need
Product Price Link
Neoprene Dumbbell Sets (Lightweight Sets,

$9.63 - $123.36 https://amzn.to/44Zk1vB
good for beginners)
Metal Dumbbell Sets (Up to 75 LBS) $5.99 - $281.99 https://amzn.to/43GvAXy
Flat Bench $52.43 https://amzn.to/4707utH
Adjustable Bench $149.99 https://amzn.to/3YbawqR
$249.00 (17%
Lifting Rack (Cheapest One I could find) https://amzn.to/3rSCFqs
OFF)
Lifting Belt $34.97 (30% OFF) https://amzn.to/3q4tPp8
Lifting Gloves $13.95 https://amzn.to/3Qhpytc
Barbell $59.99 https://amzn.to/44WVsiK
Iron Plates (45 LB Plates) $74.73 (17% OFF) https://amzn.to/4737kl7
Rubber Plates (10 LB to 55 LB Pairs) $39.33 - $112.31) https://amzn.to/3OveaIX
$179.99 (10%
Punching Bag https://amzn.to/3QdhObC
OFF)

Supplements I Use
Supplement Price Link
Creatine $44.99 https://amzn.to/3XmeZ9X
Protein Powder $37.32 https://amzn.to/3Xmo2rn
L-Arginine $17.99 https://amzn.to/3CNDmno
Collagen $38.20 https://amzn.to/3Dxv3fI
Ashwagandha $13.04 https://amzn.to/3KfDZKK

Support Me
I try to give as much free value as I can. If you want to support me you can follow
me on my socials.
@disciplinementality on all socials
Join the Self Improvement Discord Server by clicking either of the images below or
by using this link: discord.gg/disciplinedynasty

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All rights reserved. Copyright 2023 by Discipline Mentality.

Discipline Mentality Baki Hanma Training Program 2

Tools You May Need 38

The program will consist of the following:

Strength training using weights to build muscle and improve

Exercises that uses bodyweight movements and minimal

Dynamic and skill-based exercises that simulate the

Discipline Mentality Baki Hanma Training Program 4

Discipline Mentality Baki Hanma Training Program 5

2. How do I know if I am progressing?

A: Bodybuilding is a slow process and you have to accept that. It is hard to

3. How much muscle can I expect to gain?

Discipline Mentality Baki Hanma Training Program 6

5. I'm getting sore from my workouts. Should I skip my training?

6. How should I implement this program?

Discipline Mentality Baki Hanma Training Program 7

Exercise Muscles Worked Tutorial

pectoralis major and

gastrocnemius and https://www.youtube.com/watch?

pectoralis major and https://www.youtube.com/watch?

triceps, chest, and https://www.youtube.com/watch?

Discipline Mentality Baki Hanma Training Program 8

rectus abdominis https://www.youtube.com/watch?v=otOKB-

rectus abdominis https://www.youtube.com/watch?

latissimus dorsi, https://www.youtube.com/watch?

lateral deltoids and https://www.youtube.com/shorts/G-

splenius amd https://www.youtube.com/watch?

Discipline Mentality Baki Hanma Training Program 9

anterior deltoids, https://www.youtube.com/watch?

Overhead Tricep https://www.youtube.com/shorts/8FNGBJU

latissimus dorsi, https://www.youtube.com/watch?

gastrocnemius and https://www.youtube.com/watch?

Discipline Mentality Baki Hanma Training Program 10

forearm flexors, https://www.youtube.com/watch?

Discipline Mentality Baki Hanma Training Program 11

Discipline Mentality Baki Hanma Training Program 12

Exercise Sets Reps/Time Notes

Pick any machine such as a treadmill

Foam all the large muscle groups

FRONT/BACK LEG SWING 2 12 12 each leg

SIDE/SIDE LEG SWING 2 12 12 each leg

Squeeze traps throughout the

Discipline Mentality Baki Hanma Training Program 13

Tuck elbows at a 45 degree angle and

Keep your core stable and keep your

Pull Ups Pull your elbows along your side. Use a

Hold the dumbbell at a neutral grip.

Raise dumbbells at an angle to your

Hold the same wrist position throughout

Hold the same wrist position throughout

Discipline Mentality Baki Hanma Training Program 14

Brace your lats. Keep your chest tall.

Bulgarian Split 3-4

Use a full range of motion and lower the

1-3 Feel the full stretch of your calves. Don't

Use a variation that works for you. You

1-3 Feel the full stretch of your calves. Don't

Discipline Mentality Baki Hanma Training Program 15

This is optional. This is for those who

Stretching N/A N/A N/A N/A N/A

Muscles don't grow in the gym! Go

Discipline Mentality Baki Hanma Training Program 16