Baki’s Conjugate 3 Day I

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 Squat (Barbell)

Single Leg Romanian Deadlift

Reverse Bicep Curl (EZ Bar)

Pull-Up (Bodyweight)

Sandbag Bear Hug Carry

Standing Calf Raise

Max Lower, Reps, & GPP

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Sandbag Bent-Over Row

Neck Extension

Skull Crusher (Barbell)

Wrist Curls

Max Upper, Reps, & GPP

Sandbag Box Squat

Clap Push Up

Hanging Leg Raise

Dip (Bodyweight)

2ct Club Swings

Dynamic Effort + GPP

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