Baki's Condensed Conjugate

This program is specifically tailored for athletes who want to develop a physique reminiscent of Baki—muscular, lean, and powerful—while also excelling in combat sports like grappling. Each week, you’ll train three times: max effort lower, max effort upper, and a full-body dynamic effort day. The main lifts build maximal strength and athletic muscle, while secondary and accessory movements add volume for hypertrophy and target weak points, helping you sculpt a balanced, muscular look.

What sets this approach apart is its focus on both aesthetics and function. The combination of heavy, compound lifts and high-rep accessory work promotes muscle growth and definition, supporting a Baki-like physique. At the same time, dynamic and explosive movements (like jumps and speed lifts) enhance power, speed, and conditioning—key attributes for grappling and other combat sports. The efficient schedule ensures you can train hard in the gym without sacrificing performance or recovery for your sport, making it ideal for athletes who want to look the part and dominate on the mats.

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Week 1

Week 2

Week 3

Zercher Front-Foot Elevated Split Squat

Single Leg Romanian Deadlift

Standing Calf Raise

Landmine Twist

Dip (Bodyweight)

Ring Push Up

Max Lower

Push Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Preacher Curl (EZ Bar)

Wrist Curls

Lat Pulldown

Max Upper

Dynamic/Reps 

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