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Character Baki the Grappler

Jun Guevara

Capoeira

A Capoeira specialist with extraordinary flexibility and deceptive movement. His program bridges martial arts and bodyweight athleticism.

8 Weeks 4 days/week Advanced Calisthenics
Train Like Jun Guevara
Jun Guevara
Jun Guevara Training Program

Training Progression

01
Advanced 4 Weeks
Prison Fighter
02
Advanced 4 Weeks
Underground Arena
At A Glance

Weekly Schedule

MON
Day 1
Back & Shoulders
TUE
Day 2
Push, Arms & Abs
WED
Rest
THU
Day 3
Lower Body & Cardio
FRI
Day 4
Push & Pull
SAT
Rest
SUN
Rest
4 Training Days 35–45 Min / Session
Equipment
Bar or Rings Bench Bodyweight Parallel Bars Pull-up Bar Track or Open Space Wall
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Advanced

Prison Fighter

View Phase Details

Building the base — controlled tempo, full recovery (target RIR 3).

4 Workouts In This Phase
Back & Shoulders
Monday · 40 min · 3 exercises
Pull-Up
4 × 8 · 90s restRIR 3
Inverted Row
3 × 10 · 60s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Open Full Session
Push, Arms & Abs
Tuesday · 40 min · 3 exercises
Incline Push-Up
3 × 12 · 60s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Plank
3 × 45s · 45s rest
Open Full Session
Lower Body & Cardio
Thursday · 35 min · 3 exercises
Pistol Squat
Assisted variation acceptable
3 × 4 each side · 90s restRIR 3
Broad Jump
3 × 6 · 90s rest
Horse Stance Hold
3 × 45s · 60s rest
Open Full Session
Push & Pull
Friday · 35 min · 3 exercises
Pike Push-Up
3 × 10 · 60s restRIR 3
Handstand Push-Up
Wall-supported
3 × 5 · 120s restRIR 3
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Underground Arena

View Phase Details

Higher density, shorter rest. Target RIR 2.

4 Workouts In This Phase
Back & Shoulders
Monday · 45 min · 3 exercises
Pull-Up
5 × 6 · 90s restRIR 2
Inverted Row
4 × 12 · 45s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Open Full Session
Push, Arms & Abs
Tuesday · 45 min · 3 exercises
Incline Push-Up
4 × 15 · 45s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Plank
4 × 60s · 30s rest
Open Full Session
Lower Body & Cardio
Thursday · 40 min · 3 exercises
Pistol Squat
Assisted variation acceptable
4 × 5 each side · 75s restRIR 2
Broad Jump
4 × 6 · 75s rest
Horse Stance Hold
4 × 60s · 60s rest
Open Full Session
Push & Pull
Friday · 40 min · 3 exercises
Pike Push-Up
4 × 12 · 60s restRIR 2
Handstand Push-Up
Wall-supported
4 × 6 · 105s restRIR 2
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Back & Shoulders, Push, Arms & Abs, Lower Body & Cardio, and Push & Pull.

Physique Goal

Disciplined, balanced, and durable.

Performance Goal

Real pulling strength, pushing power, and lower-body work capacity.

How Progression Works

Bodyweight pulling/pushing progress via harder variants. Conditioning progresses by density.

Training Philosophy

How Jun Guevara Trains

Guevara trains with disciplined, well-rounded bodyweight strength — real pulling power, pushing strength, and lower-body conditioning. Four sessions, nothing wasted.