Jack Hanma Workout Routine: Train Like Jack Hanma From Baki

By | January 7, 2022

Jack Hanma Workout Routine: Train Like Jack Hanma From Baki: Jack Hanma is an anime/manga character from the series “Baki.” He is the older brother of Baki and the oldest son of Yujiro Hanma. Like his brother Jack also wants to defeat his dad and get stronger.

He is one of the strongest characters in the series and one of the biggest. But, all of that aside, Jack is also well known for his incredible body physique. So if you also want to get a physique like Jack and know the Jack Hanma workout routine, keep reading.

Jack Hanma Workout Routine: Train Like Jack Hanma From Baki

Jack Hanma Workout Routine: Train Like Jack Hanma From Baki

Jack Hanma Body Stats

Height 7 ft 9 inch
Weight 201 kg
Age 22 years
Chest 48-50 inch
Waist 35-36 inch
Biceps 22 inch

Also Read: Baki Workout Routine


Jack Hanma Workout Routine

Jack Hanma is one of the best characters when you talk about strength, just like his brother Jack also shares the dream and takes revenge on his dad. While in the new Baki series, we couldn’t see him doing many things; you can watch the old Baki: The Grappler series where Jack has a big storyline. He started his journey as a super skinny person by going to various gyms, doing boxing, and Jack was known for working out till his muscles gave up.

In the old series, you will see a scene where Jack gets shown punching the boxing bag for 12 hours straight without rest and food. However, there was no use as Jack was still skinny and not in shape to defeat his dad. That eventually led him to use other methods and uses of drugs, which made him a 2.4-meter giant. With that, Jack also gained muscles and an incredible physique. So is it possible to get a body like Jack?

With proper training, diet, and rest, you can surely achieve the shape; if you talk about getting the mass and height, then nope. You can’t change something like your height and get super bulky. There are steroids for sure, but I never tell anyone to take anabolic steroids as they will mess your body up. It only gets taken by bodybuilders who are ready to dedicate their lives to professional bodybuilding.

Also, make sure you are taking a good enough diet. Try eating healthy foods like chicken, turkey, salmon, tuna, veggies, egg whites, protein supplements, vitamins, etc. These all things will help you get your body bigger and muscular naturally. Try consuming 6-7 meals a day and eat at least once a source of protein in each meal. Also, keep your diet at least at 3.5k to 5k calories a day. So, you can still get the muscle symmetry like Jack Hanma without getting as big as Jack Hanma.

Now coming to the workout routine, the workout is not that complicated. A standard bodybuilder workout should work fine; first of all, don’t do a lot of cardio if you want to get a body like Jack Hanma. It will get your muscles lean, and you will not look as big as you might want to look. We will focus on 1-2 hours of weight training a day, taking enough rest between the sets and lifting heavyweight on each set. So let’s get started:

Jack Hanma workout includes:

Jack Hanma Workout Routine

Jack Hanma Workout Routine

Weight Training

We will do a six-day weight training routine, in which I will suggest lifting heavyweight on each set and doing fewer reps. Before starting the weight training, ensure you get the cardio warm-up done, which can be 10 minutes of stairmasters or walking on the treadmill. Now, let’s get our workout started:

Sets: 4

Reps: 6-8



  • Bench press
  • Incline bench press
  • Decline bench press
  • Dumbbell flat bench press
  • Dumbbell flys
  • Cable flys
  • Inverted cable flys
  • Pec flys
  • Push-ups 



  • Triceps pushdowns
  • Single-arm cable pushdowns
  • Triceps extension
  • Skull crushers
  • Decline dumbbell skull crushers
  • Triceps press
  • Triceps dips



  • Pull-ups
  • Wide grip lat pulldowns
  • V extension lat pulldowns
  • Cable rows
  • One-arm dumbbell rows
  • Barbell rows
  • Pullovers
  • Back lat pushdowns
  • Deadlifts



  • Dumbbell biceps curls
  • Isolation curls
  • Barbell curls
  • Cable rope curls
  • Hammer curls
  • Spider curls
  • Preacher curls
  • Concentration curls



  • Shoulder dumbbell press
  • Arnold press
  • Dumbbell lateral raises
  • Cross cable lateral raises
  • Dumbbell front raises
  • Upright rows
  • Shrugs
  • Bent-over dumbbell lateral raises
  • Delt flyes



  • Barbell squats
  • Hack squats
  • Leg press
  • Leg extension
  • Leg curls
  • Walking lunges
  • Squat variation
  • Hip thrusters
  • Hip abduction machine
  • Calf raises



Now once you get done with weight training, we will do a quick core workout right after you get done with your session. In this routine, you will need to do a circuit routine for 10-15 minutes maximum.

Circuits: 3

Exercise in each circuit: 7

Reps: 20 seconds

Rest time: 1-2 minutes after each circuit

  • Crunches
  • Leg raises
  • In and out crunches
  • Side plank to a crunch
  • Plank twisters
  • High plank
  • Shoulder taps plank

That’s all for the Jack Hanma workout routine.

Also Read: Yujiro Hanma Workout Routine

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