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Baki the Grappler

Baki Training

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Day 1 / 100

0 completed · Phase 1

Foundation — Teach proper form and build basic conditioning.

🔥 Today's Training

Day 1

Baki Push Day

Build chest, shoulder and triceps strength and muscle.

45 min Beginner 4 exercises

Barbell Bench Press

4 × 10-12

Plank

3 × 10-12

Diamond Push-up

4 × 10-12

+1 more exercises

Start Day 1 Workout →

📅 Training Phases

Phase 1: Foundation

Days 1–20

Teach proper form and build basic conditioning.

● You are here

Phase 2: Build

Days 21–40

Increase volume, resistance and workout difficulty.

Phase 3: Advanced

Days 41–60

Introduce more challenging exercises, supersets and athletic movements.

Phase 4: Elite

Days 61–80

Increase intensity, conditioning and strength demands.

Phase 5: Final Transformation

Days 81–100

Use the hardest safe versions of the program while maintaining proper recovery.