ANIMEGAINS
BAKI HANMA
Roster
Baki Hanma from Baki the Grappler
Baki the Grappler

BAKI HANMA

Strongest ShadowStrongest Shadow Method6 days/wk
Physique

Functional density, thick neck, fight-ready

Lore Context

Baki famously trains by shadow-boxing imaginary opponents at full intensity — recruiting full-body neuromuscular tension. Pair that with calisthenics, neck work, and grip training for a fighter's frame.

combatcalisthenicsgripneck
Lore Notes

Trains by full-speed shadow-boxing imaginary opponents at lethal intent.

Once fought a 600-pound elephant in single combat. Won.

Considers his own father — the strongest man alive — a personal goal.

THE WEEKLY SPLIT

6 training days per week

Start session
Day 1

SHADOW COMBAT A

Striking endurance, full body
Shadow boxing (visualize opponent)▶ demo
Move and react as if fighting at full speed
Sets
10
Reps
3 min round
Rest
60s
Push-ups▶ demo
Sets
5
Reps
30
Rest
60s
Knuckle push-ups▶ demo
Sets
4
Reps
15
Rest
60s
Day 2

PULL & GRIP

Grappling strength
Pull-ups (mixed grip)▶ demo
Sets
6
Reps
8
Rest
90s
Towel pull-ups▶ demo
Drape towels over the bar; grip the towels
Sets
4
Reps
5
Rest
120s
Farmer carry▶ demo
Heaviest possible
Sets
4
Reps
30m
Rest
90s
Dead hangs▶ demo
Sets
4
Reps
60s
Rest
60s
Day 3

LOWER BODY POWER

Stance, hips, base
Pistol squats▶ demo
Sets
5
Reps
5/leg
Rest
90s
Bulgarian split squats▶ demo
Sets
4
Reps
10/leg
Rest
75s
Broad jumps▶ demo
Sets
5
Reps
5
Rest
90s
Sprawls▶ demo
Sets
5
Reps
10
Rest
60s
Day 4

NECK & CORE

Resilience to impact
Neck bridges (front)▶ demo
Build up gradually; never force
Sets
4
Reps
30s
Rest
45s
Neck bridges (back)▶ demo
Sets
4
Reps
30s
Rest
45s
Hanging leg raises▶ demo
Sets
5
Reps
12
Rest
60s
Russian twists (weighted)▶ demo
Sets
4
Reps
20
Rest
60s
Plank▶ demo
Sets
4
Reps
90s
Rest
45s
Day 5

SHADOW COMBAT B

Reaction, footwork
Shadow boxing (focus: head movement)▶ demo
Sets
8
Reps
3 min round
Rest
60s
Plyo push-ups▶ demo
Sets
5
Reps
8
Rest
75s
Burpees▶ demo
Sets
5
Reps
15
Rest
60s
Day 6

CONDITIONING

Anaerobic capacity
Sprints (100m)▶ demo
Sets
8
Reps
1
Rest
120s
Heavy bag work (or shadow)▶ demo
Sets
5
Reps
3 min
Rest
60s

WARMUP

Run before every session.

Easy cardio (jog, jump rope, bike)▶ demo
Gentle pace; raise core temp
Sets
1
Reps
5 min
Rest
—
World's greatest stretch▶ demo
Sets
2
Reps
5/side
Rest
—
Hip openers (90/90 + cossack)▶ demo
Sets
2
Reps
8/side
Rest
—
Banded shoulder dislocates▶ demo
Sets
2
Reps
10
Rest
—
Activation (glute bridge + scap pull)▶ demo
Sets
2
Reps
10
Rest
—

COOLDOWN

Run after every session.

Easy walk or pedal▶ demo
Sets
1
Reps
5 min
Rest
—
Static hamstring stretch▶ demo
Sets
2
Reps
30s/side
Rest
—
Pigeon pose▶ demo
Sets
2
Reps
30s/side
Rest
—
Doorway pec stretch▶ demo
Sets
2
Reps
30s/side
Rest
—
Box breathing (4-4-4-4)▶ demo
Sets
1
Reps
3 min
Rest
—
Train smart

Workouts are inspired by character lore, not a substitute for professional coaching. Warm up, scale loads to your level, and progress gradually. If anything hurts, stop.