The Batman Workout

If any of you guys know me, then you know I'm kind of into Batman. And a while back a giant book guide to Batman came out that had so much info and "secrets" to the Batman that it was a limited edition and each one was about 200 dollars I think. But inside of the book there was a workout provided that was supposed to be Batman's daily routine. Looking at the workout, it's just way too much. Even advanced athletes would have a hard time doing it. You'd have to be an absolute athletic freak or on some super duper steroid. You can check out the workout here: http://www.comicvine.com/batman/4005-1699/forums/batmans-workout-routine-639405/

But if you're an actual person and weren't created by Bob Kane in 1935 then my Batman Workout may be a bit more suited for you. The goal of this routine is to give you everything: strength, endurance, and a pretty bangin' body. But it is hard work so be prepared.

Strength: You'll be lifting twice a week and focusing on calisthenics (body weight exercises) once a week. And as you'll see you'll be squatting twice a week. I know what all the magazines and latest trends say but squatting twice a week is not bad for you. Heck, most bodybuilders before steroids would squat twice a week sometimes three times. Just practice good form and you'll be fine. As always use two warm up sets for each body part being worked. And take rests between 2-3 minutes. For calisthenics you may want to keep the rests more towards one minute.

Cardio: On Monday and/or Tuesday and Thursday and/or Friday, you will be performing a circuit after your lifting for that day. You need to complete 5 Rounds total with one minutes rests in between rounds. On Wednesdays after your calisthenics work, go for a run instead of the circuit. Running is just like the weights, you must progress. Every time you run try to either go further or go faster, so time yourself and know your distance. I think there's an app for that.

Weekly Layout

Monday
Squats 3x5
Bench 3x5
Clean and Push Press 3x8
Ab Rollouts or Decline Bench Sit-ups 3x12-25
Conditioning Circuit

Tuesday
Conditioning Circuit/Rest Day

Wednesday
Muscle-Ups
Pull-ups
Dips
Box Jumps
Leg Raises
*Push-ups (optional)
*Inverted Rows (optional)
Run

Thursday
Conditioning Circuit/Rest Day

Friday
Deadlift 3x3
Squats 3x10
Barbell Rows 3x8
Cable Crunches 3x12
Conditioning Circuit

The Circuit
5 Rounds
1/4 Mile Run
21 Kettlebell Swings
12 Pull-ups

*Note on calisthenics: Bodyweight exercises sets and reps are pretty self-regulating. I have always done three sets for as many as possible. But make sure to always log how many you do on your first set because you better beat it the next week.

*Note on the clean and push press: The clean and push press is a variation of the olympic lift, The Clean and Jerk. That being said, it should be done like an olympic lift, with explosive power. And whenever using explosiveness with a lift you must maintain good form to avoid injury. So if your new to the clean start with a very light weight, even just the bar if you have to, to get your form down. Don't worry, you won't look wimpy in the gym or anything. If anyone in your gym even lifts they'll know that olympic lifts can be sketchy and take time to get good at. But don't worry the clean is just as safe as any other lift.