2 Day Baki Grappler Condensed Conjugate

Who Is This For?
Guys who want to look like Baki and who train martial arts (e.g., BJJ, MMA) 4–5 times a week.

Individuals with demanding jobs, family responsibilities, and other physical activities.

Anyone needing a time-efficient, effective strength program that complements an active lifestyle.

How to Run This Program
Frequency: Complete both sessions within 7 days (ideally with 2–4 days between them).

Progression: Use RPE (Rate of Perceived Exertion) to guide intensity. Apply your preferred progression method (Double Progression, Linear Progression, etc.).

Block Structure: One block = 4 weeks. After 3 weeks, reassess your progress and adjust as needed.

Flexibility: If you feel good and want extra work, add 3–6 exercises for 2–4 sets of 10–20 reps, or do some sandbag/conditioning work. This is optional and based on your energy.


How to Progress
After 4 weeks (1 block), assess your lifts and recovery.

Adjust exercise selection, sets, or reps as needed for the next block.

If you want more arm, delt, or chest work, swap in accessory variations in future blocks.

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Bent Over Row (Barbell)

Safety Bar Squat

Hanging Toes To Bar

Band Pull Apart

Pull-Up (Weighted)

Ring Row (Weighted)

A) Max Upper/Dynamic Lower

Sumo Deadlift (Barbell)

Floor Press (Barbell)

Fly Press (Dumbbell)

AD Press

Preacher Curl (EZ Bar)

Rear Delt Row

B) Max Lower/Dynamic Upper

Push Press (Barbell)

Speed Deadlift

Back Extension

Rear Delt Fly (Dumbbell)

Zercher Squat (Barbell)

Bench Press (Barbell)

Chin-Up (Weighted)

Pinwheel Curl

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Dumbbell Bench Pullover

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