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    6K views14 pages

    Baki Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 14

    BAKI 

    WORKOUT ROUTINE 

    Bonus PDF File


    By: Mike Romaine
    Copyright Notice

    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and

    this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.

     
    BAKI 
    WORKOUT ROUTINE 
    Training Volume:

    6 days a week, two times a day

    Explanation:

    If you read about Baki’s training he literally takes it to a near death limit. That’s
    how hard he trains and that’s how focused he gets. Well, we don’t have to do
    that, and we can still be smart about our recovery, but we also need to fit in
    weight lifting, calisthenics and a ton of martial arts. Get ready for a lot of volume.

    Baki Workout Day One:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Bench Press

    5×5

    Tricep Pushdowns
    4×12

    Incline Bench

    4×12

    Close Grip Bench

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:
    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Two:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Squats

    5×5

    Hamstring Curls

    4×12

    Leg Press

    4×12

    Leg Extension (Quad)


    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.
    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Three:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Power Cleans

    5×5

    Weighted Lunges

    4×12

    Cable Crunches

    4×12

    Hanging Leg Raises

    4×12

    Planks

    3×60 seconds

    Calisthenics:
    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Four:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Deadlift

    5×5

    Bent Over Rows

    4×12

    Lateral Pulldowns

    4×12

    Cable or Dumbbell Rows

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20
    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Five:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min


    Workout:

    Military Press

    5×5

    Lateral Raises

    4×12

    Dumbbell Front Raises

    4×12

    Shrugs

    4×12

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12
    Pull Ups

    4×10

    Afternoon Session: Mixed Martial Arts


    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

    Baki Workout Day Six:


    Morning Session: Weights and Calisthenics
    Warm Up:

    Stretch

    HIIT Training w/ Sprints for 20 min

    Workout:

    Barbell Snatches

    5×5

    Front Squats
    4×12

    Cable Crunches

    4×12

    Hanging Leg Raises

    4×12

    Planks

    3×60 seconds

    Calisthenics:

    Push Ups

    4×25

    Sit Ups

    4×20

    Dips

    4×15

    Box Jumps

    4×12

    Pull Ups

    4×10
    Afternoon Session: Mixed Martial Arts
    Choose a mixed martial arts program below:

    Check out MMA programs on the site from Coach Derek here: ​Moon Knight​,
    Deathstroke​, ​Daredevil​.

    For some Thai Boxing fun check out ​Anna Diop’s​ routine.

    The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix also has
    bodyweight programming attached to it you should be utilizing on this day.

    **And the Daredevil workout also has some beginner Parkour as well.**

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