Learn All About Jack Hanma Workout Routine | Height, Weight, Body Measurements

Workout Routine of Jack Hanma: Train Like Jack Hanma. Jack Hanma is an anime/manga character who appears in the Baki series. He is Baki’s older brother and Yujiro Hanma’s oldest son. Jack, like his brother, wants to defeat his father and grow stronger.

He is one of the series’ most powerful and influential characters. But, aside from all of that, Jack is also known for his incredible body shape. So, if you want to emulate Jack’s physique and learn the Jack Hanma workout routine, keep reading.

Jack Hanma: Height, Weight

Height 5 ft 9 inch
Weight 106 kg
Age 30 years
Chest 45-46 inch
Waist 32-34 inch
Biceps 16-17 inch

Workout Routine of Jack Hanma

When it comes to strength, Jack Hanma is one of the best characters. Like his brother, Jack shares the dream and seeks vengeance on his father.

While we didn’t see him doing much in the new Baki series, you can watch the old Baki: The Grappler series to see him in action. He began his journey as a super skinny person by going to different gyms, doing boxing, and working out until his muscles gave out.

There is a scene in the old series where Jack is shown punching the boxing bag for 12 hours straight without stopping or eating. But it was pointless because Jack was still too skinny and out of shape to beat his father.

As a result, he began to experiment with other methods and drugs, eventually growing to be a 2.4-meter giant. Jack gained muscle mass and a fantastic physique as a result of this. So, how do you get a body like Jack’s?

You can definitely achieve the shape with proper training, diet, and rest; however, gaining mass and height is not possible. You can’t change your height and become extremely bulky.

Sure, there are steroids, but I never advise anyone to use anabolic steroids because they will ruin their bodies. It is only available to bodybuilders who are willing to devote their lives to the sport of bodybuilding.

Also, make sure you’re eating a well-balanced diet. Consume nutritious foods such as chicken, turkey, salmon, tuna, vegetables, egg whites, protein supplements, and vitamins.

All of these things will assist you in naturally growing a larger and more muscular body. Try to eat 6-7 meals per day, with at least one source of protein in each. Also, aim for a daily calorie intake of 3.5 to 5 thousand. So, even if you don’t get as big as Jack Hanma, you can get the muscle symmetry he has.

When it comes to the workout routine, it isn’t too difficult. A standard bodybuilder workout should suffice; first and foremost, if you want to look like Jack Hanma, avoid doing too much cardio.

It will make your muscles lean, and you will not appear as muscular as you would like. We’ll focus on 1-2 hours of weight training per day, with adequate rest in between sets and heavyweight lifting on each set. So, let’s get this party started:

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The following is a list of Jack Hanma’s workout:

Weight Training

We’ll do a six-day weight-training routine in which I’ll recommend lifting heavy weights and doing fewer reps on each set. Make sure you do a cardio warm-up before starting weight training, which can be as simple as 10 minutes of stairmasters or treadmill walking. Let’s get started with our workout:

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


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

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