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Batman Workout Plan for Strength

The Batman Workout Plan aims to develop a lean, muscular, and powerful physique through a structured weekly training regimen. It includes a variety of exercises focusing on push, pull, legs, core, and combat conditioning, with specific workouts assigned to each day of the week. The plan emphasizes strength, muscle building, and conditioning, requiring 5-6 days of training per week for 45-60 minutes each session.

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1K views1 page

Batman Workout Plan for Strength

The Batman Workout Plan aims to develop a lean, muscular, and powerful physique through a structured weekly training regimen. It includes a variety of exercises focusing on push, pull, legs, core, and combat conditioning, with specific workouts assigned to each day of the week. The plan emphasizes strength, muscle building, and conditioning, requiring 5-6 days of training per week for 45-60 minutes each session.

Uploaded by

mascarlosrayan
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

THE BATMAN WORKOUT PLAN

Goal: Lean, Muscular, Powerful (Bruce Wayne Physique)


Train 5-6 days/week | 45-60 min/day | Focus: Strength, Muscle, Conditioning

WEEKLY SPLIT:
Mon: Push (Chest, Shoulders, Triceps)
Tue: Pull (Back, Biceps, Grip)
Wed: Legs + Core
Thu: Full-Body Combat Conditioning
Fri: Push (Progression)
Sat: Pull + Core + Cardio
Sun: Active Recovery or Rest

DAY 1 – PUSH
- Push-Ups: 4x15-20
- Pike Push-Ups: 3x10
- Dumbbell Shoulder Press: 3x10
- Dips: 3x12
- Lateral Raises: 3x15
- Diamond Push-Ups: 2x max

DAY 2 – PULL
- Pull-Ups: 4x8-10
- Dumbbell Rows: 3x12
- Barbell or Dumbbell Curls: 3x12
- Hammer Curls: 2x15
- Farmer Carries: 3 rounds (30 sec)
- Towel Hangs: 3x max

DAY 3 – LEGS + CORE


- Squats: 4x15
- Lunges: 3x10/leg
- Romanian Deadlifts: 3x12
- Calf Raises: 3x20
- Hanging Leg Raises: 3x15
- Plank: 3x1 min
- Russian Twists: 3x20

DAY 4 – COMBAT CONDITIONING


- Burpees: 3x15
- Push-Ups: 3x20
- Squat Jumps: 3x20
- Mountain Climbers: 3x30 sec
- Pull-Ups: 3x10
- Shadowboxing or Jump Rope: 3 rounds (2 min)
- Plank to Push-Up: 2x10

DAY 5 – PUSH PROGRESSION


- Incline Push-Ups: 4x max
- Dumbbell Bench Press: 3x10
- Handstand Push-Ups/Wall Holds: 3x max
- Clap Push-Ups: 3x10
- Triceps Extensions: 3x12
- Plank: 1 min

DAY 6 – PULL + CORE + CARDIO


- Chin-Ups: 3x max
- Barbell/Dumbbell Rows: 3x12
- Inverted Rows: 3x10
- Hanging Knee Raises: 3x15
- Side Planks: 2x30 sec/side
- Sprint Intervals or Jump Rope: 10 min

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