We’ve always dreamed to get a physique like superheroes therefore I’ve written this “The Batman Workout”.
For Instance, many of us get inspired by Batman. Most importantly, even if you envy him or love him still we all eye on his physique which has been inspiring us. Above all, when we talk about superhero, it is expected that their physique should put them in upper pedestal then the commoner. But that doesn’t mean that commoners can’t have such a spell bounding physique.
In addition with batman workout if commoners follow it religiously. They can easily see the result.
Above all, the Batman workout includes training Regimen schedules along with a day-by-day exercise schedule, diet plan, and rest schedule. Therefore through this, you might learn batman exercises.
However, they may need to be altered to fit your needs.
Contents
Why Batman is Different?
For instance, Batman is the symbol of limitless willpower and proof of what a lot of money, uncountable hours of hard work, and unbreakable determination can do to a man.
Though Superhero Batman is a human character with lots of traits that he developed himself.
However, we know Bruce Wayne was trained for many years in different arts to become what we know as batman.
In addition, if anyone follows his footsteps try to understand the gist of his actions and how these actions changed him.
The Detailed Batman Workout comprises of-
- Firstly, proper Diet in addition to the below-mentioned components.
- Secondly, exercises in the batman training routine
- Thirdly, Day-By-Day exercise schedule for how to become batman
- And lastly, Rest schedule, and advice
Batman Physical Stats
| Height: | 6’2 |
| Weight: | 210 lbs. |
| Chest: | 48 Inches |
| Waist: | 30 Inches |
| Arms: | 18.5 Inches |
| Neck: | 18.5 inches |
| Thigh: | 27 Inches |
| Calves: | 18.5 Inches |
Physical Stats of Batman
Let’s Start with “The Batman Workout”
Meanwhile, always remember that batman was trained differently to increase his speed, agility, endurance, strength, etc. In other words, when we talk about following batman workout, it includes not just workout but hard work which is equally important to get the required result.
For example, see how Christian Bale trained for his role as Batman, read our article on it “Dare to Do Christian Bale Workout For Ultimate Batman Body“
Exercises in “Batman Workout”-
Major Elements of “The Batman Workout”
1. Calisthenics Exercise
Firstly, it involves bodyweight training that focuses on a large number of muscle groups.
In addition, this is included in Batman workout as it increases strength, core power, flexibility, and above all it works on psychomotor skills such as balance, agility, and coordination.
Most common exercises in calisthenics include-
A. Firstly various different kinds of Push Ups & Pull Ups
B. Secondly sit Ups & Squats
C. Thirdly Burpees & Dips
D. Fourthly Front Lever & Back Lever
E. In addition Handstands, Leg Raises, Hyperextensions, Planche and Planks
lastly but very important about Equipment Required – NO
2. HIIT i.e. High Intensity Interval Training
Secondly, in Batman workout, training involves high-Intensity Cardio exercises without rest for short intervals of time. Therefore, we perform very hard cardio exercises at high intensity without any breaks.
For instance, the time intervals of such HIIT sessions usually range from 10 minutes to 20 minutes. Above all this nonstop intensive training helps in building stamina, losing Body fat, building Muscles, and boosting metabolism.
Similarly, there are very short rest periods between each interval which really keeps your body going. For instance, the targeted muscle groups usually involve the Chest, back, glues, and abs.
Equipment Required – NO
3. Parkour
Thirdly, the exercise is –Parkour or free running, a training regimen. For instance, here the exerciser works on reaching the target in a highly complex environment.
In addition, it includes running, climbing, swinging, vaulting, jumping, plyometrics, rolling, and quadrupedal movement. Above all here a runner can use the combinations as per his or her suitability to reach the target.
To conclude it improves Agility, Flexibility, and environment Awareness all of which are highly important for a Fighter.
Equipment Required – NO
4. Mixed Martial Arts Training + Weight Training
Fourthly, Mixed martial art training includes multiple fighting styles such as Wrestling, Brazillian Jiujitsu, Taekwondo, Luta livre, Muay Thai, Boxing, Judo, etc.
For Instance, it helps the fighter to learn high-level close combat techniques simultaneously coordinating with body language.
In other words, this training develops agility, flexibility, spontaneity, and awareness of surroundings.
Meanwhile Equipment Required – Gloves
Learn More about Fitness from Our fitness Section.
The Batman Workout Schedule
Meanwhile, let’s start our Batman Workout Schedule.
In addition to above mentioned exercises you are required to engage yourself to follow a routine of exercises which work on your body’s muscles completely on weekly basis. Most importantly, if your beginning is planned and executed properly in batman workout, you will be able to do next level up exercises in future.
- Monday: Firstly LOWER BODY + HIIT
- Tuesday: Meanwhile REST
- Wednesday: Secondly SHOULDERS + CHEST + NECK + HIIT
- Thursday: Meanwhile Rest
- Friday: Thirdly ARMS+ SHOULDERS + HIIT
- Saturday: Meanwhile Rest
- Sunday: Fourthly PARKOUR + HIIT
Since the focus will be building strength, rest periods will be fairly lengthy. Therefore, recommended rest duration for the heaviest compound movements is 3-5 mins. In addition, for all other exercises it is recommended you rest for 2 mins.
Moreover, get focus and start this batman workout schedule and train like batman.
Likewise, read more on How to stay motivated about this batman workout from our living hour’s health center.
Exercise schedule for “The Batman Workout”
Training Frequency – 4 Days
| DAY | EXCERCISE | REPS |
| MONDAY | Box Squats Romanian Deadlifts Leg Extensions Calf Raises Hanging Leg Raises Ab Wheel Rollouts HIIT + MMA Training + Calisthenics | 3 sets x 4-6, 6-8, reps 3 sets x 6-8, 8-10, reps 3 sets x 8-10, 10-12 reps 3 sets x 10-15 reps 3 sets x 10-15 reps 3 sets x 10-15 reps 3 sets of 10 Minutes |
| WEDNESDAY | Incline Barbell Bench Press Weighted Pullups Cable Rows Incline Dumbbell Curls Cable Rope Pushdowns HIIT + MMA Training + Calisthenics | 3 sets x 4-6, 6-8, 8-10 reps 3 sets x 4-6, 6-8, 8-10 reps 1 set x 15-20 reps 3 sets x 4-6, 6-8, 8-10 reps 3 sets x 6-8, 8-10, 10-12 reps 3 sets of 10 Minutes |
| FRIDAY | Incline Dumbbell Press Bench Press (Knees Up) Incline Curls Pinwheel Curls Cable Rear Delts HIIT+ MMA Training + Calisthenics | 3 sets x 4-6, 6-8, 8-10 reps 4 sets x 8-10, 8-10, 8-10, 8-10 reps 4 sets x 8-10, 8-10, 8-10, 8-10 reps 3 sets x 8-10, 8-10, 8-10 reps 1 set x 15-20 reps + 3 sets x 4-6 reps 3 sets of 10 Minutes |
| SUNDAY | Parkour + HIIT+ MMA Training + Calisthenics |
Recommended Diet Plan while “Batman Workouts”
When we talk about Batman’s diet plan, we should know that he made sure he didn’t bulk up too much coz he needs to run a lot and has to perform agile parkour. Therefore, we suggest you a diet which keeps you lean and decreases fat percentage.
A wise person once said that “You can’t out-train your diet”.
So I want to still give some pillars for nutrition.
Like for example, Ben Affleck for the role of batman ate 6 times a day, stopped consuming all dairy products, and a limited amount of salt intake. Therefore consume a high carb and calorie diet to rebuild what you burn.
Above all include lean meats to get lean bulk from sources like salmon, egg white, turkey, etc. Therefore, you should start with a regular Balanced Bodybuilding Diet along with a heavy fiber intake.
On other hand, do regular intermittent fasting. For instance, practice Cyclical ketosis for better metabolism which helps you to reduce body weight while developing muscles.
In addition, manage your protein intake to regularize your bulk. Above all high protein diet is preferred with such workout regimens.
Rest – Getting Rejuvenated
Batman Workout recommends 3 days of rest. In addition, to intense training sessions which are followed extensively from Monday to Sunday, you have to give complete rest to your body so that it can recoup and rebuild itself on every alternate day. Above all, you should ensure that you get enough sleep, take enough BCAA’s, and other required Vitamins. Therefore your body improves after each workout session and you become stronger day by day.
Final Words of Advice
“The Batman Workout” is a very Vigorous and intense Training Schedule. So, it is going to test every limit of your body and is going to leave you sore. To conclude, if you follow these Batman workouts regularly you are going to get unbelievable results andwill look and feel like the dark knight itself.
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