Baki
Full Training Program
Baki
Overview
Height:
167 cm (5ft 6in)
Weight:
75kg (165 pound)
Age:
18 years
Baki
Workout Routine
Workout Routine
Contents
Days
WorkouDetails
Day 1
Full Body
Day 2
Conditioning
Day 3
Active Recovery
Day 4
Calisthenics
Day 5
Upper Body
Day 6
Combat
Day 7
Rest
Workout Routine
Day 1
Full Body Strength
Exercise
Sets
Reps
Goblet Squats
4
10
Push-Ups
4
12
Dumbbell Rows
4
10x each side
Romanian Deadlifts
3
12
Plank
3
1 min
Workout Routine
Day 1
Goblet Squats
Hold a weight at your chest, squat down, then stand
back up.
Workout Routine
Day 1
Push-Ups
Lower your chest to the floor, then push back up with
straight arms.
Workout Routine
Day 1
Dumbbell Rows
Bend at the waist, pull the dumbbell toward your waist,
then lower it back down.
Workout Routine
Day 1
Romanian Deadlifts
Keep your back straight, hinge at the hips, lower the
weights down your legs, then return to standing.
Workout Routine
Day 1
Plank
Hold your body in a straight line, resting on forearms
and toes.
Workout Routine
Day 2
Conditioning and Core
Exercise
Rounds
Reps
Jump Squats
4
15
Push-Ups
4
20
High Knees
4
30 sec
Mountain Climbers
4
30 sec
Sit-Ups
4
25
Circuit Training for 4 rounds and rest 1 min
between each
Workout Routine
Day 2
Conditioning and Core
Exercise
Sets
Reps
Hanging Leg Raises
3
15
Russian Twists
3
30 sec
4
30 sec x each
side
Side Planks
Workout Routine
Day 2
Jump Squats
Squat down, explode upward into a jump, then land
softly and repeat.
Workout Routine
Day 2
Push-Ups
Lower your chest to the floor, then push back up with
straight arms.
Workout Routine
Day 2
High Knees
Run in place, bringing your knees up toward your
chest quickly.
Workout Routine
Day 2
Mountain Climbers
Start in a plank, then drive your knees toward your
chest one at a time quickly.
Workout Routine
Day 2
Sit-Ups
Lie on your back, bend your knees, and lift your torso
up toward your knees.
Workout Routine
Day 2
Hanging Leg Raises
Hang from a bar, keep your legs straight, and lift them
up to waist height.
Workout Routine
Day 2
Russian Twists
Sit with your knees bent, lean back slightly, and twist
your torso side to side.
Workout Routine
Day 2
Side Planks
Lie on your side, prop up on one forearm, and hold your
body in a straight line.
Workout Routine
Day 3
Active Recovery
30 min walk or light jog
15–20 min stretching or yoga
Workout Routine
Day 4
Calisthenics and Mobility
Exercise
Sets
Reps
Pull-Ups
4
6-10
Dips
4
10-15
Push-Ups
4
20
Air Squats
4
25
Jumping Jacks
4
30 sec
Forward fold
3
5 min
Pigeon pose
3
5 min
Workout Routine
Day 4
Pull-Ups
Hang from a bar with palms facing away, then pull your
chin above the bar.
Workout Routine
Day 4
Dips
Lower your body by bending your elbows, then push
back up to straighten your arms.
Workout Routine
Day 4
Push-Ups
Lower your chest to the floor, then push back up with
straight arms.
Workout Routine
Day 4
Air Squats
Stand with feet shoulder-width apart, squat down,
then stand back up—no weights needed.
Workout Routine
Day 4
Jumping Jacks
Jump while spreading your legs and arms, then return
to the starting position.
Workout Routine
Day 4
Forward fold
Stand tall, hinge at the hips, and reach your hands
toward your toes.
Workout Routine
Day 4
Pigeon pose
Bring one leg forward bent in front of you, extend the
other back, and lean forward to stretch the hips.
Workout Routine
Day 5
Upper Body
Exercise
Sets
Reps
Incline Dumbbell Press
4
10
One-Arm Dumbbell Row
4
10
Overhead Press
3
12
Pull-Ups
3
8-10
Bicep Curls
3
15
Triceps Pushdowns
3
15
Workout Routine
Day 5
Incline Dumbbell Press
Lie on an incline bench, press dumbbells up from
chest, then lower them back down.
Workout Routine
Day 5
One-Arm Dumbbell Row
Place one knee and hand on a bench, pull the
dumbbell toward your waist with the other arm, then
lower it.
Workout Routine
Day 5
Overhead Press
Hold weights at shoulder height, press them
straight up overhead, then lower back down.
Workout Routine
Day 5
Pull-Ups
Hang from a bar with palms facing away, then pull your
chin above the bar.
Workout Routine
Day 5
Bicep Curls
Hold weights at your sides, curl them up toward
your shoulders, then lower back down.
Workout Routine
Day 5
Triceps Pushdowns
Grip the cable bar, keep elbows close, and push it
down until arms are straight, then return slowly.
Workout Routine
Day 6
Combat
Exercise
Sets
Reps
Jump Rope
3
3 min
Speed Bag
3
3 min
Shadowbox
3
3 min
Squat Thrusts
4
20
Lunge Thrust
4
20
Workout Routine
Day 6
Combat
Exercise
Sets
Reps
Lateral Leap and Hop
4
20
Plyometric Push-Up
6
Failure
Lateral Raises
3
15
Front Raises
3
15
Sit-Ups
4
25
Workout Routine
Day 6
Jump Rope
Swing the rope over your head and jump as it passes
under your feet.
Workout Routine
Day 6
Speed Bag
Keep your fists up and strike the small bag
rhythmically in a circular motion.
Workout Routine
Day 6
Shadowbox
Throw punches in the air while moving your feet, as if
sparring an invisible opponent.
Workout Routine
Day 6
Squat Thrusts
Squat down, kick your feet back into a plank, return to
squat, then stand up.
Workout Routine
Day 6
Lunge Thrust
Step into a lunge, then push off your front foot
to return to standing.
Workout Routine
Day 6
Lateral Leap and Hop
Lower into a push-up, then explode up so your hands
leave the ground.
Workout Routine
Day 6
Plyometric Push-Up
Lower into a push-up, then explode up so your hands
leave the ground.
Workout Routine
Day 6
Lateral Raises
Lift dumbbells out to the sides until shoulder height,
then lower them slowly.
Workout Routine
Day 6
Dumbbell Seated Front Raise
Sit upright, lift dumbbells straight in front of you to
shoulder height, then lower them back down.
Workout Routine
Day 6
Sit-Ups
Lie on your back, bend your knees, and lift your torso
up toward your knees.
Baki
Diet Plan
Diet Plan
Meal 1
6 whole eggs
2 egg whites
1 cup oats
1 medium banana
1 tbsp natural peanut butter
1 scoop whey protein (chocolate)
1 cup whole milk
950
kcal
Macros
Protein: 70g
Carbs: 75g
Fats: 45g
Diet Plan
Meal 2
8 oz grilled chicken breast
1 cup cooked quinoa
1/2 avocado
1 cup steamed broccoli
1 tbsp olive oil (drizzled on quinoa)
1 tbsp soy sauce (low sodium)
800
kcal
Macros
Protein: 65g
Carbs: 45g
Fats: 35g
Diet Plan
Meal 3
1.5 cups cooked brown rice
6 oz lean ground beef (90% lean)
1 fried egg
1/2 cup edamame
1/4 cup shredded carrots
1 tsp sesame oil
850
kcal
Macros
Protein: 55g
Carbs: 70g
Fats: 40g
Diet Plan
Meal 4
2 scoops whey protein
1 tbsp honey
1 medium banana
1 tbsp almond butter
1 cup oat milk
1 tsp creatine
600
kcal
Macros
Protein: 60g
Carbs: 50g
Fats: 20g
Diet Plan
Meal 5
8 oz salmon fillet (or steak)
1.5 cups sweet potato (baked)
1 cup asparagus
1 tbsp olive oil
1 cup mixed greens (side salad)
800
kcal
Macros
Protein: 60g
Carbs: 65g
Fats: 35g
Diet Plan
Meal 6
1 cup cottage cheese
1 tbsp almond butter
1 scoop casein protein
1/2 cup blueberries
400
kcal
Macros
Protein: 45g
Carbs: 20g
Fats: 15g
Diet Plan
Daily Total Macros
Macros
Protein: 280g
Carbs: 450g
Fats: 120g
4400
kcal
A high-protein, high-carb meal plan built to fuel
extreme training, fast recovery, and muscle growth
—just like a true grappler. Designed for power,
endurance, and all-day performance.
Thanks For Watching!
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