BAKI'S RETURN

Jackson Peos Fitness

Bodybuilding
Coach
Jackson Peos

A PROGRAM BY JACKSON PEOS

THIS 12 WEEK TRAINING PROGRAM IS INSPIRED BY THE MANGA/ANIME BAKI.

THE STORY FOLLOWS A TEENAGER BAKI HANMA AS HE TRAINS WITH ASPIRATIONS OF BECOMING THE WORD’S STRONGEST FIGHTER. IN THE SECOND SERIES OF THE ANIME, BAKI IS HIT BY YANAGI’S POISON HAND, CAUSING HIM TO BECOME SICK, LOSING ALL OF HIS MUSCLE AND STRENGTH.

ACCORDING TO THE ORIGINAL MANGA, IT IS IMPLIED THAT A CHEMICAL RELEASED FROM HIS BRAIN WHEN BAKI FEELS A STRONG EUPHORIA FROM THE THRILL OF COMBAT CURES HIM FROM THE POISON, ALLOWING HIM TO RETURN TO HIS BEST ONCE AGAIN.

AT THE START OF THIS YEAR (2022) I WAS INJURED DURING A MOTORBIKE ACCIDENT AND THEN SUBSEQUENTLY WENT THROUGH TWO BOTCHED SURGERIES. RECOVERY FROM THE ACCIDENT AND THE TWO SURGICAL ERRORS PUT ME OUT OF ALL TRAINING FOR 8 MONTHS. SIMILAR TO BAKI, DURING THIS TIME I WENT FROM A LEAN 115KG, TO A SKINNIER, FATTER, 90KG. I WAS UNRECOGNISABLE, WITH THE WORST PHYSIQUE I’VE HAD IN MY ENTIRE LIFE.

THIS IS THE PROGRAM I AM USING TO RETURN TO MY BIGGEST AND STRONGEST AGAIN.

$67
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THE ULTIMATE RECOMP PROGRAM
This program is separated into 2 phases with a specific focus on weekly progression in each phase, while regularly performing at your limit.
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SURPASS YOUR LIMITATIONS
Exercises are rotated between phases to take advantage of the training principle of variation, while also ensuring the training doesn't become stale or repetitive.
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RAPID GROWTH IN AS EARLY AS 6 WEEKS
This program uses within-session periodisation, with each movement performed across a wide rep range. recent research has shown this form of periodisation is equally as effective to DUP (Daily Undulating Periodisation) and superior to block periodisation.
Features
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Programming 5 days per week
5 days per week of training that will challenge you physically and mentally helping push yourself to new heights.
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Exercise Video Guidance
Hand-selected instructional videos to demonstrate proper exercise execution. For your safety and to maximize your progress.
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Delivered through TrainHeroic
All you have to do is show up and push yourself to your limits.
Equipment
Required
A conventionally equipped commercial or bodybuilding-focused gym
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Sample Week
Week 1 of 13-week program
Sunday
BAKI'S RETURN Phase 1 Push (Chest Focus)

A

IMPORTANT! BEFORE STARTING

For Completion

B

Seated Machine Chest Fly

C

Seated Machine Chest Press

D

Smith Machine Low-Incline Bench Press

E

Dual Rope Cable Tricep Pushdown

F

Low-Incline DB Tricep Extension (Skullcrusher)

G

Cable Lateral Raises

Monday
BAKI'S RETURN Phase 1 Pull 1 (Lat Focus)

A

Dual Rope Cable Pullover

B

Seated Neutral Grip Cable Row

C

Close Neutral Grip Pulldown

D

Standing Cable Curl (Facing Away)

E

Unilateral DB Preacher Curl

F

Rear Delt Cable Fly

Tuesday
BAKI'S RETURN Phase 1 Legs

A

Leg Extension

B

Leg Press

C

Hack Squat

D

Lying Hamstring Curl

E

DB Romanian Deadlift (RDL)

F

Standing Calf Raise Variation

Thursday
BAKI'S RETURN Phase 1 Push 2 (Shoulder Focus)

A

Chest Supported DB Lateral Raise

B

Smith Machine Shoulder Press

C

Seated/Standing Cable Fly

D

Low Incline DB Press

E

Cross Body Cable Tricep Extension

F

Weighted Dips

Friday
BAKI'S RETURN Phase 1 Pull 2 (Upper Back Focus)

A

Chest Supported Incline DB Row

B

Seated Wide Grip Cable High Row

C

Unilateral Seated Cable Row

D

Standing Cable Curl (Facing Cable)

E

Incline DB Hammer Curl

F

Chest Supported Rear Delt DB Fly

Coach
More from Jackson Peos Fitness
coach-avatar Jackson Peos

Jackson holds a Ph.D. in Clinical & Sports Nutrition, guiding thousands of individuals to their fat loss, muscle gain, and sporting goals.

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12 WEEKS TO RETURN TO YOUR BEST

THIS IS THE PROGRAM I AM USING TO RETURN TO MY BIGGEST AND STRONGEST AGAIN. BRING ON THE "DEMON BACK."

Get BAKI'S RETURN
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FAQs
How many days of training each week?
This program provides 5 training days each week.
Is this a good program for beginners?
This program is designed for lifters with at least 3-5 years of consistent lifting experience, looking to build a physique like Baki.
How should I progress week to week on this program?
The goal is to beat your previous performance every week. This ensures a new training stimulus is created each session, forcing your body to respond and adapt. We accomplish this by either: repeating a previous load, but to add a rep(s.) Or by increasing load and repeating the same number of reps.
Do I need to take the programmed rest days?
YES! While maximal effort sets created the strongest anabolic stimulus, they also create the most fatigue. This is why there are less working sets compared to traditional training programs. The 2 rest days in this program each week are essential so you can recover from the workload.
Is this program for bulking or cutting?
This program is best for bulking or recomposition. You will get the best gain results consuming a moderate calorie surplus with this program. That said, this program can still be followed during a fat loss phase to great effect. However, progress will be more difficult if you're eating in a deficit.
What if my gym doesn't have a certain machine?
If you don't have access to a specific machine, i recommend substituting for an exercise that trains the target muscle in a similar way. Some examples are: Hack Squat > Pendulum Squat - Machine Chest Press > Smith Machine Chest Press - Standing Face Away Cable Curl > Incline DB Curl.
Is this a high volume program?
This is a low volume but very high intensity program.

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