8,000 REPS!!!!! ARE YOU SERIOUS?
Ghulam Mohammad Baksh—better known as The Great Gama—was an undefeated Indian wrestling legend whose dominance spanned over five decades. Revered for his unmatched strength and endurance, Gama’s physical conditioning was decades ahead of its time—and still inspires athletes today, including Bruce Lee.
His daily training routine was the stuff of myth: wrestling up to 40 opponents a day, lifting 100kg stone discs, and swinging massive maces just for fun. But what truly made his legacy endure was his bodyweight routine—reportedly clocking in at 8,000 total reps each day.
An Intense Diet to Match the Training
Gama’s diet was equally extreme. Historical accounts claim he consumed up to 10 liters of milk daily, along with six whole chickens, half a liter of ghee, and a pound of almonds. While we wouldn't recommend duplicating this menu, it’s a testament to the massive energy demands of his training.
No Gym? No Problem.
The Great Gama’s old-school approach proves you don’t need a gym to build elite strength, endurance, and functional muscle. His methods centered around unique variations of push-ups and squats that built raw power, mobility, and mental toughness.
Even if you never hit Gama’s rep counts, these movements can refresh your routine and drive new progress.
The Great Gama’s Workout Blueprint
Start Slow, Build Gradually
Gama began serious training at age 10, guided by his father and elite wrestlers of the time. Over years, he built up to a staggering daily volume:
5,000 Hindu Squats (Bethaks)
3,000 Hindu Push-ups (Dands)
We don’t recommend jumping straight to those numbers. Instead, try starting with 100 squats and 50 push-ups per day, gradually increasing as your capacity improves.
Hindu Squats (Bethaks)
Target: Quads, Glutes, Hamstrings, Calves, and Lower Body Mobility
How to Perform:
Stand with feet shoulder-width apart, arms extended forward.
As you squat down, swing your arms back and lift your heels off the floor.
Keep your back straight and knees aligned over your toes.
Drive back up powerfully, swinging your arms forward.
Repeat in a smooth, rhythmic motion.
These squats not only build strength and conditioning but also enhance hip, knee, and ankle mobility. At high volume, they also test your mental endurance like few exercises can.
Hindu Push-ups (Dands)
Target: Chest, Shoulders, Triceps, Core, Spine, and Shoulder Mobility
How to Perform:
Begin in a downward dog position.
Lower your chest between your hands in an arcing motion, elbows close to the body.
Sweep forward into an upward-facing position with hips low.
Reverse the motion to return to the start.
Keep reps fluid and controlled.
Dands are a flowing, full-body movement that improves strength, mobility, and shoulder stability. Done at high reps, they build serious muscular endurance and coordination.
Final Word
The Great Gama didn’t just train his body—he forged it. His minimalist, brutally effective approach proves that you don’t need machines or memberships to build elite-level fitness. You just need discipline, consistency, and a willingness to push through the burn.
Ready to take the first step? Start with 100 squats and 50 push-ups today. Channel your inner Gama—and see what your body is really capable of.
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