Batman Workout Routine: Train like The Dark Knight in Real Life
Fandom
In this segment of the Superhero Training series, we are covering Bruce Wayne, better known as Batman!
We've covered plenty of characters from the DC universe - Superman, Wonder Woman, Green Arrow, Deathstroke, Bane, Dick Grayson and more!
This workout will help you develop a muscular physique and achieve proficiency in all avenues of fitness. From strength to martial arts, we've got you covered!
Let's begin this breakdown with the physical stats and ranking.
Batman Physical Stats
Name: Bruce Wayne
Height: 6'2
Weight: 210lbs
Abilities: Jacked and Rich
Alright, let's talk about it!
We've covered Batman's training fully in the article where we discuss whether It would be effective, so we aren't going to go too deep into the performance in this one.
We will discuss how Batman's years of training transformed his body!
Realistically, Pattinson's Batman best covered the whole physique aspect, so we will rank based on that. He isn't overly bodybuilder-jacked, considering having that much muscle mass can hinder performance.
He isn't too lean either because he still needs the strength and robustness to perform in his battle suits, carry his gadgets, and repeat this process repeatedly.
While it is cool to train to achieve Batman's aesthetic physique, as seen in the comments, Batman would realistically have the build of a heavyweight MMA fighter—big, durable, but maneuverable.
Fandom
Batman Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Batman's physique is placed in the Tier 2 category - Giga genetics.
Batman Training Principles
This is where we seek direction in a training plan through Batman's performance-based feats.
This may just be a paraphrased version of the Batman training breakdown. Let's do this.
Athletic Bodybuilding: The ultimate balance of aesthetics and performance. This is where we train functionally for both aesthetics and functionality—specifically, for fighting.
How to apply:
PPL: We can never get caught lacking overtraining. We will incorporate the push, pull, and split legs for optimal growth and recovery.
Progressive Overload: The ultimate strength-building secret, not so secret. Just make the weight heavier when it gets easy. Simple!
Bodyweight Mastery: This will involve a blend of calistatics and plyometrics. Training our stabilizers and explosiveness for peak superhero performance.
Superhero Endurance: This should be number one in the Superhero training playbook. Endurance is the most important aspect of crime fighting; we have to keep up!
How to apply:
Martial Arts: This sports-specific endurance training will build your cardiovascular system and sharpen your hands during the process!
Metabolic Conditioning: The power move for increasing both power output and endurance. (See what I did there?)
How to Workout Like Batman in Real Life
From a gym bro's perspective, here is what we need to consider for this Batman workout plan:
Batman's strength
Batman's superhero conditioning
Batman's complete form
Alright, let's get into the training!
Fandom
Workout frequency: 4 days
Training description: This Batman workout routine will balance strength and conditioning with active recovery.
Day 1: Batman Upper Push Day
Warm-Up (10 minutes)
Dynamic stretches
Arm circles
Light jogging
Workout
Dumbbell Bench Press: 4 sets of 6-8 reps
Overhead Press: 4 sets of 8-10 reps
Decline Pushups: 3 sets of 10-12 reps
Ring Dips: 3 sets of 10 reps
Archer Push-Ups: 3 sets of 10 each side
Tricep Pushdowns: 3 sets of 12-15 reps
Handstand Holds: 3 sets of 60 seconds
Day 2: Batman Athletic Full Body Day
Warm-Up (10 minutes)
Jump rope
Dynamic stretches
Workout
Martial Arts Drills (30 minutes)
Shadowboxing: 3 rounds of 3 minutes
Kicking drills: 3 rounds of 3 minutes
Grappling/groundwork drills: 3 rounds of 3 minutes
Metcon Circuit (3 rounds)
Burpees: 15 reps
Kettlebell Swings: 20 reps
Box Jumps: 15 reps
Battle Ropes: 30 seconds
Rest: 1 minute between rounds
Day 3: Batman Leg Day
Warm-Up (10 minutes)
Dynamic stretches
Leg swings
Workout
KB Front Squats: 4 sets of 12 reps
Deadlifts: 4 sets of 6-8 reps
Pistol Squats: 3 sets of 10-12 reps
Walking Lunges: 3 sets of 12 reps per leg
Leg Curls: 3 sets of 15 reps
KB Swings: 3 sets of 20 reps
Day 4: Batman Upper Pull Day
Warm-Up (10 minutes)
Dynamic stretches
Arm circles
Workout
Pull-Ups: 4 sets to failure
Barbell Rows: 4 sets of 6-8 reps
Chin-ups: 3 sets of 10-12 reps
Sled Rope Pull: 3 sets of 12 reps per arm
Rope Climb: 3 sets of 15 reps
Bicep Curls: 3 sets of 12-15 reps
Farmers Walk: 3 sets back and forth
Day 5: Active Recovery
Focus: Light activity to promote recovery while maintaining mobility and cardiovascular health.
Warm-Up (10 minutes)
Light jogging
Dynamic stretches
Workout
Shadowboxing: 5 rounds of 3 minutes
Calisthenics Circuit (3 rounds)
Push-Ups: 15 reps
Bodyweight Squats: 20 reps
Pull-Ups: 10 reps
Plank: 1 minute
Rest: 1 minute between rounds
Fandom
