BATMAN Workout Program!
Session 1 (Lower 1) Sess
Exercise Sets/Reps
A. Snatch Grip High Pull 4 x 4-6
Ramp to heavy 3-5 @ RPE A.
B. Squat 9 B1.
C. Full ROM Good Morning Ramp to 8-10 @ 2-3 RIR B2.
D. Resisted Sprint 6-8 x 15yds C1.
E. 2 Mile Run As fast as possible C2.
D.
Session 3 (Lower 2) Sess
Exercise Sets/Reps
A. Power Clean 4 x 4-6
Ramp to heavy 3-5 @ RPE A.
B. Deadlift Variation 9 B1.
C. Pistol Squat 3 x 8-10 per leg B2.
D. Walking Lunge 3 x 12-15 steps per leg C1.
E. Sandbag Carry 2-3 x 400m C2.
D.
Speed & Explosiveness
Exercise Sets/Reps
A. 20yd Dash 4-6 x 20yds A.
B. 40yd Dash 3-5 x 40yds B.
C. Hill Sprint 3-5 x 40-60yds
D 2 Leg Bounding 3 x 10-15 jumps
E Stretching/Mobility -
Program!
Session 2 (Upper 1)
Exercise Sets/Reps
Med Ball Throws (Various) Ramp to heavy
4 x 8-10
3-5 @ RPE
Flat/Incline Bench Press 9
Pendlay Row Ramp to 6-8 @ 1-2 RIR
Deficit Push-up 50-100 total reps
Wide Grip Pull-up 50-100 total reps
Strict Curl 3 x 10-15
Session 4 (Upper 2)
Exercise Sets/Reps
Plyo Push-up 4 x 8-10
Ramp to heavy 3-5 @ RPE
Overhead Press 9
Weighted Chin-up Ramp to 4-6 @ 0-1 RIR
Deficit Incline Push-up 50-100 total reps
Inverted Row 50-100 total reps
Seated French Press 3 x 10-15
Cardio
Exercise Sets/Reps
LISS (Various) 30-60 minutes
Stretching/Mobility -
Training Schedule
Day 1 Lower Body 1
Day 2 Upper Body 1
Day 3 Speed & Explosiveness
Day 4 Rest
Day 5 Lower Body 2
Day 6 Upper Body 2
Day 7 Cardio
Session 1 (Lower 1)
Exercise Sets/Reps Rest Notes
A Snatch Grip High Pull 4 x 4-6 2-3 min Add 5lbs every 3-4 weeks
Ramp to Cap it at RPE 9. Rotate between variations
B Squat
heavy 3-5
3-5 mins
every 1-3 weeks.
Ramp to a challenging set of 8-10 reps
Ramp to
C Full ROM Good Morning
heavy 8-10
2-3 min with 2-3 reps in reserve. Cycle between
variations.
Anywhere from 50-100% body weight on
D Resisted Sprint 6-8 x 15yds 1-2 mins
the sled. Max aggression on every step.
Cover it as fast as possible. Build on your
E 2 Mile Run N/A N/A
PR.
Notes
every 3-4 weeks
Rotate between variations
y 1-3 weeks.
lenging set of 8-10 reps
reserve. Cycle between
ariations.
50-100% body weight on
ggression on every step.
s possible. Build on your
PR.
Session 2 (Upper 1)
Exercise Sets/Reps Rest Notes
Use various types of throws, tosses, slams.
A. Med Ball Throws (Various) 4 x 8-10 1-2 mins
Max aggression on every rep.
Ramp to 2-3 minutes Cap it at RPE 9. Rotate between variations
B1. Flat/Incline Bench Press
heavy 3-5 every 1-3 weeks.
between
Ramp to alternating Ramp to a challenging set of 6-8 reps with
B2. Pendlay Row
heavy 6-8 sets 1-2 reps in reserve.
50-100 total Crank out reps until you come close to
C1. Deficit Push-up
reps failure, rest briefly, then go again. Build up
As little as
the rep total over time. When you get to
50-100 total possible
C2. Wide Grip Pull-up 100 add a small amount of weight and start
reps over.
D. Strict Curl 3 x 10-15 1-2 mins Add 5lbs every 3-4 weeks
Notes
s of throws, tosses, slams.
ssion on every rep.
Rotate between variations
y 1-3 weeks.
nging set of 6-8 reps with
eps in reserve.
until you come close to
y, then go again. Build up
er time. When you get to
mount of weight and start
over.
every 3-4 weeks
Session 3 (Lower 2)
Exercise Sets/Reps Rest Notes
A Power Clean 4 x 4-6 2-3 min Add 5lbs every 3-4 weeks
Ramp to Cap it at RPE 9. Rotate between variations
B Deadlift
heavy 3-5
3-5 mins
every 1-3 weeks.
3 x 8-10 per Body weight only. Go as deep as possible
C Pistol Squat
leg
1-2 mins
and build to ATG over time.
Load up the bar and take it for a walk. 12-
3 x 12-15 per
D Walking Lunge
leg
2-3 min 15 steps per leg, or 24-30 total steps per
set.
Heave it onto your shoulders and don't put
E Sandbag Carry 2-3 x 400m 3-5 mins
it down until you've carried it 400m.
Notes
every 3-4 weeks
Rotate between variations
y 1-3 weeks.
y. Go as deep as possible
to ATG over time.
and take it for a walk. 12-
, or 24-30 total steps per
set.
ur shoulders and don't put
you've carried it 400m.
Session 4 (Upper 2)
Exercise Sets/Reps Rest Notes
A. Plyo Push-up 4 x 8-10 1-2 mins Max aggression on every rep.
Ramp to 2-3 minutes Cap it at RPE 9. Rotate between variations
B1. Overhead Press
heavy 3-5 every 1-3 weeks.
between
alternating Ramp to a challenging set of 4-6 reps with
Ramp to
B2. Weighted Chin-up
heavy 4-6 sets 0-1 RIR. Rotate variations every 1-3
weeks.
50-100 total Crank out reps until you come close to
C1. Deficit Incline Push-up
reps failure, rest briefly, then go again. Build up
As little as
the rep total over time. When you get to
50-100 total possible
C2. Inverted Row 100 add a small amount of weight and start
reps over.
D. Seated French Press 3 x 10-15 1-2 mins Add 5lbs every 3-4 weeks
Notes
ssion on every rep.
Rotate between variations
y 1-3 weeks.
nging set of 4-6 reps with
te variations every 1-3
weeks.
until you come close to
y, then go again. Build up
er time. When you get to
mount of weight and start
over.
every 3-4 weeks
Speed & Explosiveness
Exercise Sets/Reps Rest Notes
A 20yd Sprint 4-6 x 20yds 1-2 mins Run faster!
B 40yd Sprint 3-5 x 40yds 3-5 mins Run faster!
3-5 x 40-
C Hill Sprint 3-5 mins Run faster!
60yds
D 2 Leg Bounding 3 x 10-15 2-3 mins Jump farther!
Target problem areas. Use various
E Stretching/Mobility - -
movements.
Notes
un faster!
un faster!
un faster!
mp farther!
em areas. Use various
ovements.
Cardio
Exercise Sets/Reps Rest Notes
Keep the intensity low-moderate and cycle
A LISS 30-60 mins N/A
between multiple modalities.
Target problem areas. Use various
B Stretching/Mobility - -
movements.
Notes
y low-moderate and cycle
multiple modalities.
em areas. Use various
ovements.