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Batman Workout

The Batman Workout Routine is a comprehensive training program focused on building strength, speed, endurance, and stamina through a structured schedule of compound lifts and endurance circuits. It includes specific workout plans for each day of the week, emphasizing different muscle groups and incorporating optional endurance training. The routine also features tri-sets and endurance circuit tests to track progress and improve fitness levels.

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2 views

Batman Workout

The Batman Workout Routine is a comprehensive training program focused on building strength, speed, endurance, and stamina through a structured schedule of compound lifts and endurance circuits. It includes specific workout plans for each day of the week, emphasizing different muscle groups and incorporating optional endurance training. The routine also features tri-sets and endurance circuit tests to track progress and improve fitness levels.

Uploaded by

wq79ymrwkb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Batman Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to be building this one around our four main compound lifts to really
focus on the strength building necessary to become Batman. I’ll be adding our
basic resources for adding endurance training, parkour and even mixed martial
arts, that are all great for building a routine around Batman, but those can be
added in on top of our core training days. This is primarily focused around
strength and speed with a secondary focus on endurance and stamina (that’s
why we’re running post workout), and nally the MMA/Parkour as a side focus.

Batman Workout Routine: Sample Workout Schedule

Monday: Strength Focus A: Bench, Chest and Triceps

Tuesday: Strength Focus B: Deadlift, Back and Biceps


fi
Wednesday: Batman Endurance Circuit Test

Thursday: Strength Focus C: Overhead Press, Shoulders and Traps

Friday: Strength Focus D: Back Squat, Legs and Calves

Saturday: Optional Addon Work or Rest Day

Sunday: Optional Addon Work or Rest Day

Batman Workout Routine: Strength Focus A


Warm Up:

5-10 Min Incline Slow Walk

Workout:

Bench Press

5×15, 12, 10, 8, 5

Tri-Set A:

A. Incline Dumbbell Bench

3×10

B. Incline Dumbbell Flys


3×10

C. Incline Hex Press Blowout

3xFailure

Tri-Set B:

A. Seated DB Overhead Extension

3×10

B. Tricep DB Kickbacks

3×10 each arm

C. Close Pushups Blowout

3xFailure

Tri-Set C:

A. Dips

3×15

B. Cable Pushdowns

3×10
C. Clap Push Ups Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important


endurance work is to you.

Batman Workout Routine: Strength Focus B


Warm Up:

5-10 Min Incline Slow Walk

Workout:

Deadlifts

5×15, 12, 10, 8, 5

Tri-Set A:

A. Chin Ups

3×10

B. Alternating Dumbbell Curls

3×10 each arm


C. Alternating Hammer Curls

3×10

Tri-Set B:

A. Lateral Pulldown

3×10

B. Cable Straight Arm Pulldown

3×10

C. Dumbbell Rows

3×10 each arm

Tri-Set C:

A. Hammer Strength Single Arm Rows

3×8 each arm

B. Wide Grip Pull Ups

3×5

C. EZ Bar Curl Blowout


3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important


endurance work is to you.

Batman Workout: Batman Endurance Circuit Test


In a perfect world our Academy members or 90 Day System members will use
this day to work in our Benchmark Workouts to continue testing and improving
scores and tracking them against other members; especially our SHJ Core
Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day
System, you can also sub in di erent circuits here from some of the HIIT
resources I provide.

(Another note: You should continue coming back and re-trying to workout every
so often to see how much you can improve your score!)

Batman Endurance Circuit Test: Complete 4 Rounds for Time


400 Meter Run

30 Mountain Climbers

25 Push Ups

20 Sit Ups

15 Air Squats
ff
10 Dips

5 Pull Ups

Batman Workout Routine: Strength Focus C


Warm Up:

5-10 Min Incline Slow Walk

Workout:

Overhead Press

5×15, 12, 10, 8, 5

Tri-Set A:

A. Barbell Shrugs

3×10

B. Power Cleans

3×10

C. Light Dumbbell Shrugs Blowout

3xFailure
Tri-Set B:

A. Kettlebell Swings

3×10

B. Sumo Deadlift High Pull

3×10

C. DB Thrusters

3xFailure

Tri-Set C:

A. Clap Push Ups

3×20

B. Dumbbell Clean and Press

3×10

C. Lateral Raise Blowout

3xFailure

Endurance Training:
Complete 1-5 Miles Depending on your Goal/Focus and how important
endurance work is to you.

Batman Workout Routine: Strength Focus D


Warm Up:

5-10 Min Incline Slow Walk

Workout:

Back Squat

5×15, 12, 10, 8, 5

Tri-Set A:

A. Leg Press

3×10

B. Calf Raise on Leg Press Machine

3×10

C. Standing Calf Raise Blowout Holding Plates

3xFailure

Tri-Set B:
A. Hamstring Curls

3×10

B. Quad Extensions

3×10

C. Machine Single Leg Kickbacks

3×10 each leg

Tri-Set C:

A. Cable Pullthroughs

3×15

B. Weighted Lunges

3×10

C. Box Jump Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important


endurance work is to you.

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