Last updated on May 4th, 2020 at 11:34 am

*This Batman Workout Routine and Diet Plan has been updated and will continue to be as new information comes out.*

I’m a sucker for superheroes with no powers.

So, yes, I’m a Batman fanboy.

Now, I still love the last two we had, AKA Captain America and Superman, hence why they were the first two ever routines based around strictly comics / superhero / characters, and excluding celebs.

But, now we’re moving into Gotham.

And it’s time to overcome your fears and step it up a notch.

Batman Stats:

Height: 6’2

Weight: 210 lbs.

Real Name: Bruce Wayne

Powers: No

So we’ve been seeing these big and brolic superheroes thus far with Superman, Captain America and Batman.

Supes is 6’3, 235, while Cap is 6’2, 220 lbs.  That puts Batman not far off, without any powers or enhancements.

But, like I mentioned Chris Evans in the Captain America post, (and should have mentioned Henry Cavill and Brandon Routh in Superman’s), I will also take a look at the Batmen we’ve seen so far at SHJ.

We have Christian Bale, our Dark Knight, come in at 6’0 flat, and around 190 lbs. when he portrayed Batman.  While, our new Batfleck (Ben Affleck) comes in at 6’4, and roughly 205-230 lbs for his role as Batman.

But, let’s get into it.

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The Batman Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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The Batman Workout Routine Research

Now we’re getting into the fun stuff.

I think I’m going to end up saying that every time we start the research portion…

While we know Batman doesn’t have powers, we do know he’s freakin’ amazing, and we have to go through his strengths to make the routine.

What do we know about Batman’s abilities?

Okay, this time around I want to put a short little bio synopsis from the DC Wiki as well.  I’m sure everyone here already know’s Batman, but I think it’ll be fun to start adding these:

Batman is the superhero protector of Gotham City, a man dressed like a bat who fights against evil and strikes terror into the hearts of criminals everywhere. In his secret identity he is Bruce Wayne, billionaire industrialist and notorious playboy. Although he has no superhuman powers, he is one of the world’s smartest men and greatest fighters. His physical prowess and technical ingenuity make him an incredibly dangerous opponent. He is also a founding member of the Justice League and the Outsiders.

And, I will also point out that there is ton out there about Batman’s abilities, skills, and training, so I’m going to try to somehow keep it to a minimum, WHILE also showing his full awesomeness.

Here’s a snippet from Wiki that talks about Batman’s skills and training which we’ll use for his routine creation:

Batman has no inherent superhuman powers; he relies on “his own scientific knowledge, detective skills, and athletic prowess”.  Batman’s inexhaustible wealth gives him access to advanced technologies, and as a proficient scientist, he is able to use and modify these technologies to his advantage. In the stories, Batman is regarded as one of the world’s greatest detectives, if not the world’s greatest crime solver. Batman has been repeatedly described as having a genius-level intellect, being one of the greatest martial artists in the DC Universe, and having peak human physical conditioning.  As a polymath, his knowledge and expertise in countless disciplines is nearly unparalleled by any other character in the DC Universe.  He has traveled the world acquiring the skills needed to aid him in his endeavors as Batman. In the Superman: Doomed story arc, Superman considers Batman to be one of the most brilliant minds on the planet.

Batman has trained extensively in various martial arts, mastering many different types, and specializing in Boxing, Judo, Taekwondo, Savate, Karate, Muay Thai, Ninjutsu, Capoeira, Jujutsu, Kung Fu, and Aikido, making him one of the best hand-to-hand fighters in the DC Universe. Superman describes Batman as “the most dangerous man on Earth”, able to defeat an entire team of superpowered extraterrestrials by himself in order to rescue his imprisoned teammates in Grant Morrison’s first storyline in JLA.

I mean, that’s a lot of different types of martial art specialties…

I think Batman may have a little more training than even our Coach Derek in The Academy, but hell, Derek can get you pretty far if you’re looking to train like The Bat.

Okay, so we basically know he’s a force to be reckoned with, and he’s got the mass and muscle to go with the endurance and training to kick some villain butt.

I think that’s pretty good to go on.

Bane…be scared….

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The Batman Workout Routine

Training Volume:

4-6 days per week

Explanation:

We’re talking about Batman here.  This routine is pretty brutal.  BUT, it’s effective and will leave you sore and wanting more.  There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training.  All heroes should know how to defend themselves.

What you need to know:

A Superset means you’re performing those movements back to back.  If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.

HIIT stands for High Intensity Interval Training.  Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes.  That means you go back and forth every minute for the duration.  On, off, on, off, etc.

When lifting your initial lifts/compounds (especially), you should be using pyramid training.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:
“How Would Batman Train In Real Life?”

Batman Workout Day 1: Bench and Cleans

-15 min HIIT training treadmill

-Bench Press: 15, 10, 5, 3, 1

-Dips: 3Xfailure-super set 1

-Push ups: 3xfailure-super set 1

-Toes to Bar: 3X15-super set 2

-L sit hold: 3X30 sec-super set 2

-Clean: 3X10-super set 3

-Box Jump: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 4

-Jump rope: 3X1 min-super set 4

-Burpees: 3X10-super set 4

-Crunches: 3X100-super set 5

-Planks: 3X1 min-super set 5

-Side Planks: 3X1 min (each)-super set 5

Batman Workout Day 2: Deadlift and Press

-15 min HIIT training treadmill

-Deadlift: 15, 10, 5, 3, 1

-Chin ups: 3Xfailure-super set 1

-Hanging rows: 3Xfailure-super set 1

-Toes to Bar: 3X15-super set 2

-L sit hold: 3X30 sec-super set 2

-Clean and Press: 3X10-super set 3

-Box jump: 3X10-super set 3

-Shadow box: 3X1 min-super set 4

-Jump rope: 3X1 min-super set 4

-Man makers: 3X10-super set 4

-Flutter Kicks: 3X50-super set 5

-Planks: 3X1 min-super set 5

-Side Planks: 3X1 min (each)-super set 5

Batman Workout Day 3: Squats and Man Makers

-15 min HIIT training treadmill

-Squat: 15, 10, 5, 3, 1

-Pull ups: 3Xfailure-super set 1

-Hanging rows: 3Xfailure-super set 1

-Toes to Bar: 3X15-super set 2

-L sit hold: 3X30 sec-super set 2

-Clean and Press: 3X10-super set 3

-Box jump: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 4

-Jump rope: 3X1 min-super set 4

-Man makers: 3X10-super set 4

-Leg raises: 3X50-super set 5

-Planks: 3X1 min-super set 5

-Side Planks: 3X1 min (each)-super set 5

Batman Workout Day 4: Military Press and Cleans

-15 min HIIT training treadmill

-Military Press: 15, 10, 5, 3, 1

-Dips: 3Xfailure-super set 1

-Push ups: 3xfailure-super set 1

-Toes to Bar: 3X15-super set 2

-L sit hold: 3X30 sec-super set 2

-Clean: 3X10-super set 3

-Box Jump: 3X10-super set 3

-Shadow box: 3X1 min-super set 4

-Jump rope: 3X1 min-super set 4

-Burpees: 3X10-super set 4

-Russian Twist: 3X100-super set 5

-Planks: 3X1 min-super set 5

-Side Planks: 3X1 min (each)-super set 5

Batman Workout Bonus 1-2 Days: Activity and MMA

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

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