Nightwing Workout Routine: Train like Dick Grayson’s Nightwing Boy Wonder

Last updated on November 11th, 2022 at 03:10 pm

I’ve been promising you guys a Nightwing routine for a while now.

And I finally committed to it last week via a comment on the YouTube Channel.

The reason I didn’t immediately get Nightwing up on the site is simple: We have a Nightwing Path inside The Academy (also referred to as The Minimalist Path), and also The Bodyweight Book which was based around Nightwing and Jason Statham.

So, instead, I tried to give you guys Batman, Robin, and Red Hood.

But clearly that is no where near enough!

Which brings us here.

And, I’ll tell you what: I’m not even mad about it.

Nightwing Stats:

Height: 5’10

Weight: 175 lbs.

Real Name: Dick Grayson

Powers: No

Nightwing is pretty average compared to male characters and celebs.

But you can see for yourself.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Nightwing 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 (Greek Gods, 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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Nightwing Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Nightwing’s, powers and/or abilities.

If you know Dick Grayson, you know he comes from a family of acrobats.

His occupation on DC is actually listed as “former acrobat”.

And DC tells us his powers and abilities are:

Exceptional martial artist,

Combat strategy,

Advanced technology,

Brilliant deductive skills,

Gymnastic ability

Which is why we base a full Workout Path off of him in The Academy and even have our Bodyweight Book with hints of Nightwing!

But let’s take this background information a step further with this from Nightwing’s Wiki:

The youngest in a family of acrobats known as the “Flying Graysons”, Dick watches a mafia boss named Tony Zucco kill his parents in order to extort money from the circus that employed them. After the tragic murder, Batman (Bruce Wayne) takes Dick in as his legal ward (retconned as an adopted son in some cases) and trains him to become his crime-fighting partner Robin. He is written by many authors as the first son of Batman. As well as being Batman’s crime-fighting partner, Dick establishes himself as the leader of the Teen Titans, a team of teenage superheroes. As a young man, he retires as Robin and takes on his own superhero identity to assert his independence, becoming Nightwing.

Now we’re talking.

So we’re going to be including some Batman type flair in there with the bodyweight/calisthenics work of an acrobat, parkour for the bat family, and mixed martial arts to found it out.

You’ll have to worry about learning the deductive skills on your own.

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The Nightwing Workout

Training Volume: 

5-6+ days per week

Explanation:

It’s time to become an acrobat. I would make you a 3 day split but this one is going to revolve around 5+ days of bodyweight stuff, so we’re 3 day splitting some weights, and incorporating full days of calisthenics and building the bodyweight training into the plan – ON TOP of MMA training built by Coach Derek and Parkour from Felix and I.

Additional Information:

Nightwing is an acrobat, but he has also been seen using weights in the comics, and the comic strip portrays bodyweight movements, weights, AND mixed martial arts right on the same page.  Which I’ll share below.

We’re also basing this workout off of research done into gymnasts and Cirque Du Soleil professional performers.

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Day One: Chest, Triceps, Shoulders w/ Weights and Bodyweight

Warm Up:

Stretch

20 minutes of HIIT on Treadmill:

1 min on: 5.5-10 mph run

1 min off: 2.5-3.5 mph walk

Weights:

Bench Press

4×12

Close Grip Bench

4×12

Military Press (Seated or Standing)

4×12

Bodyweight Routine:

Dips (can be weighted)

5×20

Push Ups

3×20

Air Squats

3×15

Pull Ups

3×10

Core Training:

3×60 second forearm planks

3×25 sit ups

3×30 second side planks (each side)

3×25 leg raises

Day Two: Bodyweight Training,  Mixed Martial Arts and Parkour

Now we’re focusing in on some bodyweight training, parkour, and mixed martial arts.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

200 Air Squats

200 Push Ups

150 Sit Ups

150 Dips

75 Pull Ups

75 Lunges

And then your mixed martial arts training and parkour is going to come from these links:

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Three: Legs w/ Weights and Bodyweight

Warm Up:

Stretch

20 minutes of HIIT on Treadmill:

1 min on: 5.5-10 mph run

1 min off: 2.5-3.5 mph walk

Weights:

Back Squats

4×12

Leg Press

4×12

Box Jumps

4×12

Bodyweight Routine:

Lunges (can be weighted)

5×20

Push Ups

3×20

Dips

3×15

Pull Ups

3×10

Core Training:

3×60 second forearm planks

3×25 sit ups

3×30 second side planks (each side)

3×25 leg raises

Day Four: Bodyweight Training,  Mixed Martial Arts and Parkour

Now we’re focusing in on some bodyweight training, parkour, and mixed martial arts.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

200 Air Squats

200 Push Ups

150 Sit Ups

150 Dips

75 Pull Ups

75 Lunges

And then your mixed martial arts training and parkour is going to come from these links:

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Five: Back and Biceps w/ Weights and Bodyweight

Warm Up:

Stretch

20 minutes of HIIT on Treadmill:

1 min on: 5.5-10 mph run

1 min off: 2.5-3.5 mph walk

Weights:

Deadlift

4×12

Dumbbell Bicep Curls

4×12 (each arm)

Lateral Pulldowns

4×12

Bodyweight Routine:

Chin Ups

5×20 (take breaks when needed in between)

Push Ups

3×20

Air Squats

3×15

Dips

3×10

Core Training:

3×60 second forearm planks

3×25 sit ups

3×30 second side planks (each side)

3×25 leg raises

Day Six: Bodyweight Training,  Mixed Martial Arts and Parkour

Now we’re focusing in on some bodyweight training, parkour, and mixed martial arts.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

200 Air Squats

200 Push Ups

150 Sit Ups

150 Dips

75 Pull Ups

75 Lunges

And then your mixed martial arts training and parkour is going to come from these links:

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

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