Batman Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

Unlike other workout programs designed with one main goal in mind, the Batman Workout Plan focuses on building a complete set of skills, truly embracing all elements of fitness. This challenging superhero workout is advanced, mimicking great celebrity workouts that get actors into pristine condit... more

Unlike other workout programs designed with one main goal in mind, the Batman Workout Plan focuses on building a complete set of skills, truly embracing all elements of fitness. This challenging superhero workout is advanced, mimicking great celebrity workouts that get actors into pristine condition before taking on a leading role.

To follow this plan and reap all the benefits it is designed to offer, a Batman mentality of training beyond mental limits is required.

Five Different Objectives:

The Batman workout is a five day workout plan. Each day will provide a new set of challenges aimed at increasing proficiency in one of five areas. These areas are: power, agility, strength, flexibility, and endurance. Batmans workout is never the same from day-to-day.

Power

The power phase of the Batman workout is comprised of exercises focused on the legs, chest, shoulders, and triceps. The focus here is geared toward heavy weights and low repetitions, building incredible, powerful force.

Each move will be a challenge to the last rep, and the appropriate resistance should be determined in order to guarantee maximum effort and maximum gains.

Agility

The agility workout incorporates plyometric jumping sequences, sprints, and ladder drills designed to give the athlete the nimbleness to maneuver quickly and easily around and over obstacles. This portion of the plan is beneficial in all areas of sports and competition.

Stay Flexible

For flexibility and recovery, the Batman Workout Plan puts stretching in the middle of the week.

This allows for necessary growth and repair of strained muscles to allow for intense workouts the remainder of the week. It will also help eliminate tightness and cramping, so that the work put in becomes a functional asset, not just an aesthetic improvement.

Be Strong

Strength comes next in this superhero workout. Basic, reliable moves such as the bench press, military press, and curls are used in low-repetition sets in order to, once again, focus on providing immense gains in overall strength.

Repetition counts vary, but are prescribed as low as three per set. This is a time for digging deep, using extremely heavy weight, and giving everything available to each focused rep.

Outlast

Pushing to the limit is a well-designed principle of the Batman workout, and the final day’s endurance segment is far from a day off. Jumping rope, stair work, and running make up this grueling 52-minute final day, aiming to provide the final piece of the puzzle to becoming as fit as anyone could hope to be.

Achieve a Superhero Body

To focus on one fitness principle at a time is challenging enough. The Batman Workout Plan allows you to take on not one, but all areas of fitness. This means building unequalled strength and power, while developing speed, agility, and the endurance to stay the course.

For those who have an insatiable desire to become the elite athlete they wish to be, the Batman workout is designed for you. The rigors involved in completing this workout will payoff in huge dividends in regards to the level of fitness achieved by those brave enough to step up to the challenge. Start following the Batman Workout Plan today!

Batman Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings
Batman Workout Plan

Batman Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

Unlike other workout programs designed with one main goal in mind, the Batman Workout Plan focuses on building a complete set of skills, truly embracing all elements of fitness. This challenging superhero workout is advanced, mimicking great celebrity workouts that get actors into pristine condit... more

Unlike other workout programs designed with one main goal in mind, the Batman Workout Plan focuses on building a complete set of skills, truly embracing all elements of fitness. This challenging superhero workout is advanced, mimicking great celebrity workouts that get actors into pristine condition before taking on a leading role.

To follow this plan and reap all the benefits it is designed to offer, a Batman mentality of training beyond mental limits is required.

Five Different Objectives:

The Batman workout is a five day workout plan. Each day will provide a new set of challenges aimed at increasing proficiency in one of five areas. These areas are: power, agility, strength, flexibility, and endurance. Batmans workout is never the same from day-to-day.

Power

The power phase of the Batman workout is comprised of exercises focused on the legs, chest, shoulders, and triceps. The focus here is geared toward heavy weights and low repetitions, building incredible, powerful force.

Each move will be a challenge to the last rep, and the appropriate resistance should be determined in order to guarantee maximum effort and maximum gains.

Agility

The agility workout incorporates plyometric jumping sequences, sprints, and ladder drills designed to give the athlete the nimbleness to maneuver quickly and easily around and over obstacles. This portion of the plan is beneficial in all areas of sports and competition.

Stay Flexible

For flexibility and recovery, the Batman Workout Plan puts stretching in the middle of the week.

This allows for necessary growth and repair of strained muscles to allow for intense workouts the remainder of the week. It will also help eliminate tightness and cramping, so that the work put in becomes a functional asset, not just an aesthetic improvement.

Be Strong

Strength comes next in this superhero workout. Basic, reliable moves such as the bench press, military press, and curls are used in low-repetition sets in order to, once again, focus on providing immense gains in overall strength.

Repetition counts vary, but are prescribed as low as three per set. This is a time for digging deep, using extremely heavy weight, and giving everything available to each focused rep.

Outlast

Pushing to the limit is a well-designed principle of the Batman workout, and the final day’s endurance segment is far from a day off. Jumping rope, stair work, and running make up this grueling 52-minute final day, aiming to provide the final piece of the puzzle to becoming as fit as anyone could hope to be.

Achieve a Superhero Body

To focus on one fitness principle at a time is challenging enough. The Batman Workout Plan allows you to take on not one, but all areas of fitness. This means building unequalled strength and power, while developing speed, agility, and the endurance to stay the course.

For those who have an insatiable desire to become the elite athlete they wish to be, the Batman workout is designed for you. The rigors involved in completing this workout will payoff in huge dividends in regards to the level of fitness achieved by those brave enough to step up to the challenge. Start following the Batman Workout Plan today!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Stairs
  • Agility Ladder
  • Board
  • Jump Rope
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Chest / Expert
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Shoulders / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Triceps / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of these exercise should be performed with very heavy weight and should be explosive in nature. All of these exercises require great mental focus in order to see optimal gains in strength and power. Have the mindset of going to the gym to get a job done. It's not time to chit chat with others or joke around. Get some music pumping and push yourself to limits you didn't think possible. Become a superhero like Batman with simple down to earth hard work.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 4 reps00:06:00, 01:00 rest
2 -- 00:06:00 4 -- 01:00
Default
Quads / Beginner
8 sets, 1 reps
8 -- --:--:-- 1 -- --:--
Default
Outer Thighs / Beginner
8 sets, 1 reps, 01:00 rest
8 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take not of the supersets and explode as far and as high as you can on each and every exercise in this Batman Agility Workout.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Agility Ladder: One set = start to finish of the ladder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Very Easy
2 sets, 00:00:15, 00:30 rest
2 -- 00:00:15 -- -- 00:30
Default
Hamstrings / Beginner
2 sets, 00:15:00, 00:30 rest
2 -- 00:15:00 -- -- 00:30
Default
Lats / Very Easy
2 sets, 00:00:15, 00:30 rest
2 -- 00:00:15 -- -- 00:30
Default
Obliques / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Expert
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is meant to be an off day to allow your muscles to recover. Remember Batman is not endowed with any super human abilities so he still has to allow his body to recover and his muscles to rebuild just like any other person. This Batman Flexibility Workout will promote muscle recovery but also will keep your body limber. You can't very well fight off your enemies and get out of situations if you can barely move your body? Of course not, and that is just one more reason this Batman workout is important.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 3 reps, 02:00 rest
3 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 3 reps, 02:00 rest
3 -- --:--:-- 3 -- 02:00
Default
Shoulders / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Biceps / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Chest / Beginner
3 sets, 3 reps, 02:00 rest
3 -- --:--:-- 3 -- 02:00
Default
Biceps / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps for this Batman Strength Workout are set low. This means just like the Batman Power Workout plan you need to up the weight to where you cannot get a single rep more than the prescribed reps. Start lifting cars and punching bad guys across the room and through glass panes by the end of this Batman Strength Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 30 reps00:05:00
1 -- 00:05:00 30 -- --:--
Default
Quads / Beginner
3.00 <span>mi</span> , 00:20:00
-- 3.00 mi 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can have all the strength in the world, but if you burn out in a couple minutes then what good does that do? This Batman Endurance Workout helps to build up your stamina and keep your body limber as well. Be sure to stay hydrated and have plenty of calories in you system for you body to burn for energy.

Be sure to take note of triple superset for the jump rope exercises. This means no rest between the three jump rope exercises.

Aim for 3 miles in 20 minutes for the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Chest / Expert
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of these exercise should be performed with very heavy weight and should be explosive in nature. All of these exercises require great mental focus in order to see optimal gains in strength and power. Have the mindset of going to the gym to get a job done. It's not time to chit chat with others or joke around. Get some music pumping and push yourself to limits you didn't think possible. Become a superhero like Batman with simple down to earth hard work.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 4 reps00:06:00
2 -- 00:06:00 4 -- --:--
Default
Quads / Beginner
8 sets, 1 reps, 01:00 rest
8 -- --:--:-- 1 -- 01:00
Default
Outer Thighs / Beginner
8 sets, 1 reps, 01:00 rest
8 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take not of the supersets and explode as far and as high as you can on each and every exercise in this Batman Agility Workout.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Agility Ladder: One set = start to finish of the ladder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Very Easy
2 sets, 00:00:20, 00:30 rest
2 -- 00:00:20 -- -- 00:30
Default
Hamstrings / Beginner
2 sets, 00:15:00, 00:30 rest
2 -- 00:15:00 -- -- 00:30
Default
Lats / Very Easy
2 sets, 00:00:20, 00:30 rest
2 -- 00:00:20 -- -- 00:30
Default
Obliques / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Expert
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is meant to be an off day to allow your muscles to recover. Remember Batman is not endowed with any super human abilities so he still has to allow his body to recover and his muscles to rebuild just like any other person. This Batman Flexibility Workout will promote muscle recovery but also will keep your body limber. You can't very well fight off your enemies and get out of situations if you can barely move your body? Of course not, and that is just one more reason this Batman workout is important.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Shoulders / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps for this Batman Strength Workout are set low. This means just like the Batman Power Workout plan you need to up the weight to where you cannot get a single rep more than the prescribed reps. Start lifting cars and punching bad guys across the room and through glass panes by the end of this Batman Strength Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:04:00
1 -- 00:04:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 30 reps00:05:00
1 -- 00:05:00 30 -- --:--
Default
Quads / Beginner
3.00 <span>mi</span> , 00:20:00
-- 3.00 mi 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can have all the strength in the world, but if you burn out in a couple minutes then what good does that do? This Batman Endurance Workout helps to build up your stamina and keep your body limber as well. Be sure to stay hydrated and have plenty of calories in you system for you body to burn for energy.

Be sure to take note of triple superset for the jump rope exercises. This means no rest between the three jump rope exercises.

Aim for 3 miles in 20 minutes for the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Chest / Expert
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Shoulders / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Triceps / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of these exercise should be performed with very heavy weight and should be explosive in nature. All of these exercises require great mental focus in order to see optimal gains in strength and power. Have the mindset of going to the gym to get a job done. It's not time to chit chat with others or joke around. Get some music pumping and push yourself to limits you didn't think possible. Become a superhero like Batman with simple down to earth hard work.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 4 reps00:05:00
3 -- 00:05:00 4 -- --:--
Default
Quads / Beginner
9 sets, 1 reps, 01:00 rest
9 -- --:--:-- 1 -- 01:00
Default
Outer Thighs / Beginner
9 sets, 1 reps, 01:00 rest
9 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take not of the supersets and explode as far and as high as you can on each and every exercise in this Batman Agility Workout.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Agility Ladder: One set = start to finish of the ladder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Very Easy
2 sets, 00:00:25, 00:30 rest
2 -- 00:00:25 -- -- 00:30
Default
Hamstrings / Beginner
2 sets, 00:15:00, 00:30 rest
2 -- 00:15:00 -- -- 00:30
Default
Lats / Very Easy
2 sets, 00:00:25, 00:30 rest
2 -- 00:00:25 -- -- 00:30
Default
Obliques / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Expert
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is meant to be an off day to allow your muscles to recover. Remember Batman is not endowed with any super human abilities so he still has to allow his body to recover and his muscles to rebuild just like any other person. This Batman Flexibility Workout will promote muscle recovery but also will keep your body limber. You can't very well fight off your enemies and get out of situations if you can barely move your body? Of course not, and that is just one more reason this Batman workout is important.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 3 reps, 02:00 rest
4 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 3 reps, 02:00 rest
4 -- --:--:-- 3 -- 02:00
Default
Shoulders / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Biceps / Beginner
4 sets, 6 reps, 02:00 rest
4 -- --:--:-- 6 -- 02:00
Default
Chest / Beginner
4 sets, 3 reps, 02:00 rest
4 -- --:--:-- 3 -- 02:00
Default
Biceps / Beginner
4 sets, 6 reps, 02:00 rest
4 -- --:--:-- 6 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps for this Batman Strength Workout are set low. This means just like the Batman Power Workout plan you need to up the weight to where you cannot get a single rep more than the prescribed reps. Start lifting cars and punching bad guys across the room and through glass panes by the end of this Batman Strength Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 00:20:00
1 -- 00:20:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 30 reps00:05:00
1 -- 00:05:00 30 -- --:--
Default
Quads / Beginner
3.00 <span>mi</span> , 00:20:00
-- 3.00 mi 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can have all the strength in the world, but if you burn out in a couple minutes then what good does that do? This Batman Endurance Workout helps to build up your stamina and keep your body limber as well. Be sure to stay hydrated and have plenty of calories in you system for you body to burn for energy.

Be sure to take note of triple superset for the jump rope exercises. This means no rest between the three jump rope exercises.

Aim for 3 miles in 20 minutes for the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Chest / Expert
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of these exercise should be performed with very heavy weight and should be explosive in nature. All of these exercises require great mental focus in order to see optimal gains in strength and power. Have the mindset of going to the gym to get a job done. It's not time to chit chat with others or joke around. Get some music pumping and push yourself to limits you didn't think possible. Become a superhero like Batman with simple down to earth hard work.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 4 reps00:06:00
3 -- 00:06:00 4 -- --:--
Default
Quads / Beginner
9 sets, 1 reps, 01:00 rest
9 -- --:--:-- 1 -- 01:00
Default
Outer Thighs / Beginner
9 sets, 1 reps, 01:00 rest
9 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take not of the supersets and explode as far and as high as you can on each and every exercise in this Batman Agility Workout.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Agility Ladder: One set = start to finish of the ladder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Lower Back / Very Easy
2 sets, 00:00:30, 00:30 rest
2 -- 00:00:30 -- -- 00:30
Default
Hamstrings / Beginner
2 sets, 00:15:00, 00:30 rest
2 -- 00:15:00 -- -- 00:30
Default
Lats / Very Easy
2 sets, 00:00:30, 00:30 rest
2 -- 00:00:30 -- -- 00:30
Default
Obliques / Very Easy
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Hamstrings / Expert
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is meant to be an off day to allow your muscles to recover. Remember Batman is not endowed with any super human abilities so he still has to allow his body to recover and his muscles to rebuild just like any other person. This Batman Flexibility Workout will promote muscle recovery but also will keep your body limber. You can't very well fight off your enemies and get out of situations if you can barely move your body? Of course not, and that is just one more reason this Batman workout is important.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Shoulders / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps for this Batman Strength Workout are set low. This means just like the Batman Power Workout plan you need to up the weight to where you cannot get a single rep more than the prescribed reps. Start lifting cars and punching bad guys across the room and through glass panes by the end of this Batman Strength Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 00:20:00
1 -- 00:20:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 30 reps00:05:00
1 -- 00:05:00 30 -- --:--
Default
Quads / Beginner
3.00 <span>mi</span> , 00:20:00
-- 3.00 mi 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can have all the strength in the world, but if you burn out in a couple minutes then what good does that do? This Batman Endurance Workout helps to build up your stamina and keep your body limber as well. Be sure to stay hydrated and have plenty of calories in you system for you body to burn for energy.

Be sure to take note of triple superset for the jump rope exercises. This means no rest between the three jump rope exercises.

Aim for 3 miles in 20 minutes for the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Groin secondary Abs secondary Forearms secondary Neck secondary Traps secondary Chest primary Quads primary Outer thighs primary Calves primary Shoulders primary Middle back primary Obliques primary Triceps primary Hamstrings primary Lower back primary Biceps primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Stairs
  • Agility Ladder
  • Board
  • Jump Rope
Show All

281 people started this plan

1 Review

  • BSmith88
    almost 3 years ago
    #

    Just finished workout #1, and if this workout is any indication of what is to come, then this is going to be a long 30 days!! In a good way of course.

Batman Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Stairs
  • Agility Ladder
  • Board
  • Jump Rope
Show All

281 people started this plan