Batman Strength Workout Program

Day 1
Exercises Sets Reps
Barbell Squats 5 6-8
Deadlift 5 6-8
Walking Lunges 3 15 - 20
Calf Raise (Seated) 3 8-10
Box Jump 4 10-12
Heavy Load Carry 3 10 yards
Skipping 2 ---

Day 2
Exercises Sets Reps
Overhead Press 5 6-8
T Bar Row 4 6-8
Dumbbell Row 4 8-10
Dumbbell Bench Press 3 6-8
Dips (Weighted) 3 10-12
Dumbbell Curls 3 12

Day 3
Exercises Sets Reps
Jump Rope 1 5 mins
Lateral Lunges 3 8-10
Front Squats 3 8, 10, 12
Sled Drag 3-4 10 yards
Running ---- ---
Pull-ups (Weighted) 3 12-15
Push-ups 3 12, 10, 8

Day 4
Exercises Sets Reps
Bent-Over Row 4 6-8
Incline Bench Press 3-4 6-8
Hammer Curl 3 8-10
Lat Pull Down 3 8
Overhead Tricep Extension 2-3 10-12
Cable Face Pull 3 15
Seated Dumbbell Press 3-4 10-12

Batman Muscle Building Workout Program

Day 1

Exercises Sets Reps

Arnold Press 3 8-10

Lateral Raise 2 10-12

Cable Flyes 2 15

Push Press 3 8-10

Barbell Bench Press 4 10-12

Elevated Pushups 3 12-15

Dips 3 8-10

Day 2

Exercises Sets Reps

EZ Bar Curl 3 8-10

Dumbbell Curl 3 6-8

Pull-Ups (Weighted) 4 8-10

Cable Row 3 6-8

Lat Pull Down 3 10-12

T Bar Row 3 12, 10, 8

 Day 3

Exercises Sets Reps

Squats 1 8-10

Romanian Deadlift 3 6-8

Leg Curl 3 10-12

Hack Squats 3-4 10-12

Standing Calf Raise 2 12

Seated Calf Raise 3 12

Lunges 3 12, 10, 8

Batman Ripped Body Workout Program

Day 1

Exercises Sets Reps

Seated Shoulder Press 3 8-10

Ab Crunches 3 10-12

Dumbbell Row 3 8-10

Lying Leg Raise 3 12-15

Lat Pull Down 2 10-12

Elevated Pushups 3 12-15

Seated Cable Row 2 8-10

Day 2

Exercises Sets Reps

Squats 2 8-10

Romanian Deadlift 3 6-8

Walking Lunges 3 10-12

Sled Push 3-4 10-12

Bodyweight Leg Curl 2 12

Jump Rope 3 12

Lunges 3 12, 10, 8

Day 3

Exercises Sets Reps

Incline Dumbbell Bench Press 3 8-10

Dumbbell Lateral Raise 3 6-8

Dumbbell Row 2 8-10

Cable Curl 3 6-8

Ab Crunch 2 10-12

Side Plank 3 12, 10, 8

Day 4

Exercises Sets Reps

Inverted row 3 8-10

Planks 2 60 secs

Shoulder Press 2 10-12

Bent-Over Rear Delt Fly 3 8-10

Overhead Tricep Extension 4 10-12

Oblique Crunch 3 10 each

Dips 3 8-10
 Day 5

Exercises Sets Reps

Skipping 3 10-15 mins

Back Squat 3 6-8

Walking Lunges 4 8-10

Farmers Walk 3 6-8

Landmine Goblet Squat 3 10-12

Seated Calf Raise 3 12, 10, 8