Batman Calisthenics Workout Routine: Train like Batman with Only Bodyweight Training

Last updated on December 11th, 2024 at 06:47 pm

With the highly anticipated release of ‘The Batman’ starring Robert Pattinson dropping in theaters a little over a year from now we decided to release this gem of a workout a little earlier than anticipated to give you guys more than enough time to get into Superhero shape.

We’re actually seen a handful of “Batman” workout routines here at SHJ, but this one will be strictly calisthenics for all of you at home looking to use your own bodyweight to get into Batman shape.

We’ve had Robert Pattinson’s Workout Routine, our Batman Workout Routine, a Batman Inspired Circuit, and even other actors like Christian Bale’s Workout and Ben Affleck’s Workout at SHJ; not to mention nearly a dozen other members of the bat-family!

We really love Batman…!

Batman Stats:

Height: 6’2

Weight: 210 lbs.

Real Name: Bruce Wayne

Powers: No

Batman actually falls into the average height range we’ve seen among male celebrities here at SHJ.

And you’ll also see his name listed below being that we’ve already seen his stats here before!

Vegeta was 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 Morales only 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.

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.

Ronan and Sagat are 7’5, and 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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Batman Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Batman Workout Routine Information (and 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.

Now we all know The Batman origin story but it doesn’t hurt to go back over it.  What’s amazing about Bruce is that he is a mere mortal who trained his body to peak physical perfection.

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 assumes the alias of Bruce Wayne, billionaire industrialist and notorious playboy; though “Bruce Wayne” is technically his real name, this Bruce Wayne is a disguise–that of the man he would have been had his parents not been murdered before his eyes when he was no more than a mere boy. 

Let’s see what kind of powers and abilities the The Dark Knight is capable of ….

Here’s what his Wiki Fandom has to tell us: about Bruce’s abilities.

• Acrobatics

• Peak Human Strength: Bruce’s strength is at the highest limit a normal human could achieve. He was able to break through a thin brick wall

• Peak Human Speed

• Peak Human Agility

• Peak Human Endurance

• Peak Human Stamina

• Peak Human Reflexes

What is inspiring about the Dark Knight is that we all have the ability to train like him, all it take is a little hard work and dedication.

So let’s check out this special Batman Calisthenics Workout to get you started on your journey.

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Batman Calisthenics Workout Routine

Training Volume:

5 days per week

Explanation:

The Batman Calisthenic workout is a 5 day total body plan that will not only enhance overall body control through movements we have seen the Dark Knight build his legendary physique out of, but will also enhance your strength and make you look superhuman.

As with any crime fighting vigilante Martial Arts are an essential part of the jobs so, we will also be providing Mixed Martial Arts resources available on the site so you can choose to sprinkle them into the routine as you wish.

Calisthenics / Bodyweight Explanation:

Calisthenics/ Bodyweight training is vital to building a physique that not only looks Superhuman but also allows you to perform Superhuman feats.

This is part of a calisthenics and bodyweight theme we have going for the next few weeks.  I suggest also checking out our new Ultimate Calisthenics Workout and Guide for [The Ultimate Calisthenics Workout] and tons of other resources and workouts.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Batman Calisthenics Workout: Sample Workout |Schedule

There will be two workouts as listed Workout (A) Workout (B) As well as Modifications for each workout to increase and decrease difficulty.

Monday: Total Body (A) Cardio 

Tuesday: Total Body (B) and Core

Wednesday: Total Body (A) and Cardio

Thursday: Total Body (B) and Core

Friday: Total Body (A) and Cardio 

Saturday: Rest Day (Active Recovery)

Sunday: Mandatory Rest Day

Batman Beyond Workout: HIIT and Calisthenics A

Warm Up:

400m Jog

50 Jumping Jacks 

20 Burpees 

3x60sec Plank

Workout A:

Perform these as Supersets

Push ups (1)  

Modifications: Increased Difficulty Diamond Push ups, Beginner knees on ground

4×25

Dips (1)

Modifications: Increased Difficulty add weight, Beginner Bench Dips

4×15

Lunges (2)

Modifications: Increased Difficulty Bulgarian Split Squat, Beginner NA

4×15 each leg

Air Squats (2): Increased Difficulty Jumping Air Squats, Beginner NA

4×25

Pullups ( Not a Super Set)

Modifications: Increased Chest to Bar Pull ups, Beginner Jump Pull ups

4×8-10

Cardio:

Jog 600m moderate pace  

200 Jumping Jacks 

20 Burpees

Jog/Walk 400m

Batman Calisthenics Workout: (B) Not a Superset Day

Warm Up: Repeat 2 times

100 Jump ropes

50 Mountain Climbers

15 Push ups 

20 Air Squats

Calisthenics B: Advanced Techniques Workout will include alternative Beginner  Modifications

Incline Push ups 

Modifications: Beginner Push ups or Knee on Ground Push ups

5×20

Forward leaning Dips

Modifications: Beginner upright dips/ Bench dips

3×10 

Pike Push Ups

Modifications: NA

3×10

Australian Pull ups

Modifications: Beginner feet placed on a bench Australian Pull ups

3×12 

Pistol Squats

Modifications: Beginner Air Squats

3×10 

Walking Lunges

Modifications: NA

4×20

Core

Plank

4x60sec

Bicycle Crunches

3×30

Roman Chair

3×20

ALTERNATIVE CORE AND CARDIO WORKOUTS:

When training gets dull add these in for a new challenge to conquer .

Core Workout Supplement

• Russian Twist 3×15
• Flutter Kicks 3×60 sec
• Crunches 4×15

Cardio Workout Supplement

• Jump Rope 3×5 min
• 30 mins on elliptical
• 20 min Lap Swim

Batman Calisthenics Workout: Mixed Martial Arts and/or Parkour Resources

Mixed Martial Arts Resources

• Deathstroke
• Daredevil
• Moon Knight
• Sagat
• Anna Diop
• Frank Grillo
• Ryan Potter

Parkour Training Resource

• Nightrunner Workout Routine
  • This Nightrunner Workout has both Calisthenics AND Parkour for you.

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Train hard Train fast Train efficiently. 

Bri Brown & Drake Hughes 

Bri and Drake are upcoming writers who spend their days researching weightlifting and always trying to find new ways and give advice to people to stay in shape. They both also enjoy picking up a comic or two in their free time.

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