Build Your Own Demon Back: Baki Workout Plan
In the world of Baki the Grappler, the “demon back” is a legendary power that turns raw muscle into something terrifying and unstoppable. While you can’t literally morph your back into the face of a demon like Baki Hanma or Yujiro, you can build a back so wide, thick, and dense that it looks superhuman. That’s what this Baki Workout Plan is designed to help you do.
What Is the Demon Back?
In the anime, the demon back symbolizes overwhelming strength — activated when a Hanma forces their back muscles to flex so intensely they form the image of a demon. In real life, your back won’t morph into a face, but you can build a physique that commands the same kind of respect. To do this, you’ll need to focus on four key areas. The lats create width and the iconic V-taper. The traps add density and power across the upper and mid-back. The rhomboids pull the shoulder blades together to build thickness. And the erector spinae stabilize the spine and provide raw pulling strength during heavy lifts.
How to Train for a Demon Back
Most “demon back” guides stop at pull-ups and deadlifts, but building a real Baki-inspired back takes more strategy. This Baki Workout Plan combines heavy compound lifts with targeted accessory movements and smart programming to maximize growth without overwhelming your recovery. Vertical pulling movements like pull-ups and lat pulldowns expand your width. Rows and face pulls develop the rhomboids and traps. Deadlifts, Romanian deadlifts, and back extensions strengthen the spinal erectors. Isolation movements such as straight-arm pulldowns and shrugs carve in the details that make the back stand out.
The program is built around progressive overload. Over eight weeks, you will gradually increase the volume and intensity of your training so that your back continues to grow instead of stalling.
Fueling the Demon Back
Training alone won’t be enough. To fuel back growth, you’ll need to maintain a calorie surplus, eating 250 to 500 calories above maintenance each day along with adequate protein. Once you’ve built enough size, you can move into a small calorie deficit to strip away fat and reveal the detail that gives the demon back its intimidating look.
Get the Baki Workout Plan
I’ve taken all of these principles and built an 8-week Demon Back training plan you can follow step by step. It’s designed for lifters who want to prioritize their back development while still making progress on the rest of their body. If you’re new to training, start with a beginner program first, then return to this plan when you’re ready for the challenge.
Disclaimer: All workout plans provided are for informational and educational purposes only. They are not a substitute for medical advice. Always consult your doctor before starting any new fitness program, especially if you have pre-existing health conditions or injuries. Participation is at your own risk, and individual results will vary.