Last week’s new Red Hood Calisthenics Inspired Workout made you guys flood me with requests for a take on Damian Wayne.
So here we are.
Which means this routine will also be landing inside ourĀ calisthenics workouts; and if you wanted weight training you can head over to our original Damian Wayne Inspired Workout to find it.
Or, if you’re really feeling like doing some digging you can also check out our other databases that Damian Falls in:
You’ll have plenty to choose from.
Damian Wayne Stats:
Real Name: Damian Wayne
Height: 5’4
Weight: 140 lbs.
Comic:Ā DC Comics
Powers: Yes
Damian is actually really short and light – so we’ll be keeping that in mind for our workout.
That said, it won’t hold us back from kicking up the intensity.
WolverineĀ was the shortest spot among comic characters weāve seen at 5ā3, prior to theĀ Teenage Mutant Ninja TurtlesĀ coming in at 5ā2, (andĀ GimliĀ even shorter) ā butĀ Damian WayneĀ (Robin) is only 5ā4.Ā Ā GokuĀ isnāt that tall either, though, standing only 5ā7, withĀ Miles MoralesĀ only an inch above him.
One Punch ManĀ falls in at 5ā9 right there withĀ Ryu,Ā NightwingĀ at 5ā10, and thenĀ Spider-Man,Ā Daredevil, andĀ Green ArrowĀ coming in around 5ā11 andĀ BeastĀ joining them.
Weāve hadĀ SupermanĀ and Eddie BrockāsĀ VenomĀ at 6ā3, andĀ Captain America,Ā ScorpionĀ andĀ BatmanĀ at 6ā2, and Carnage at 6ā1.Ā ThorĀ andĀ CyborgĀ are towering over them at 6ā6,Ā ThanosĀ andĀ KingĀ right there with them at 6ā7,Ā BaneĀ at 6ā8, andĀ DeathstrokeĀ right below at 6ā5, andĀ Black MantaĀ at 6ā4.
RonanĀ andĀ SagatĀ are 7ā5, andĀ DoomsdayĀ came in at 8ā10, and I doubt any characters are touching that anytime soon.
But, donāt worry if youāre not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Damian Wayne Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I donāt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canāt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outĀ The Nutrition PillarsĀ on the site, but Iāll break down some more information for you guys as well.
Guys likeĀ Dwayne JohnsonĀ andĀ Kevin HartĀ incorporate 80/20 dieting with big weekly cheat meals,Ā Hugh Jackman,Ā Tom Hopper,Ā Benedict CumberbatchĀ andĀ Terry CrewsĀ utilizeĀ intermittent fastingĀ (something I use daily as well),Ā Ariana Grande,Ā Mustafa ShakirĀ andĀ Madelaine PetschĀ areĀ vegans,Ā Brandon RouthĀ andĀ Frank GrilloĀ opt forĀ paleo, and tons of others utilize their own variations as well.
Itās all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatās important.
Which is why ourĀ AcademyĀ 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?Ā Check this out.
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Damian Wayne Inspired Workout Routine Research
Weāve made it to āthe fun partā.
And, if you donāt know by now, I say that every single time we get to the workout routine research section for character workouts.
To learn more about Damian Wayne I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Damian WayneĀ is the only son ofĀ Bruce WayneĀ andĀ Talia, the only grandson ofĀ Ra’s al Ghul. The character was created by Mike W. Barr, and first appeared inĀ Batman: Son of the DemonĀ (1987).
Due to Damian spending his gestation in a laboratory, he was raised by his mother, Talia, until he was 10, at which point she left him in the care of his father, Bruce, who had not been aware of his son’s existence until that point in time. Damian is violent and self-important, and was trained by theĀ League of Assassins, learning to kill at a young age. After the events ofĀ Batman R.I.P.Ā andĀ Batman: Battle for the Cowl, Damian has taken up the identity ofĀ Robin, becoming the fifth and current person to use the Boy Wonder’s identity. He worked withĀ Dick Grayson, who replaced Bruce asĀ Batman. Morrison’sĀ BatmanĀ #666 (2007) depicts a future wherein Damian has becomeĀ Batman. InĀ Batman IncorporatedĀ #8, Damian is killed by his clone,Ā The Heretic, but he is soon resurrected with temporary super-powers.
This should already tell you a bit about what we’re dealing with.
But we have a lot more to cover.
When we move into his powers and abilities section we can start with the intro section here:
Damian Wayne has claimed he is “light-years ahead of all the past Robins in skill and training”. Damian was trained by his mother and the League of Assassins to be a Killer. He no longer kills but will kill if necessary unlike Batman. Damian has said he knows as many martial arts as Batman. In Batman and Robin, Damian’s mother has several medical staff members on standby in case Damian is hurt; she has cloned organs for him in case he loses any vital ones.
From there they break it down one by one for us.
Here’s what they say:
Master Martial Artist:Ā He is an exceptional martial artist, trained by the League of Assassins. He has said to know as many martial arts as Batman.
Master Assassin:Ā Due to the extreme training from his mother (Talia) and grandfather (Ras Al Ghul) has the skills and stealth of that of an extremely trained assassin
Strength:Ā Damian possesses all the strength of a normal human male who engages in intense regular exercise.
Peak Human Hearing:Ā Damian has exceptional hearing. He is the only Robin ever allowed to fight with a hood, since he proved he could fight without seeing anything. He beat up his opponents just by listening to how they moved.
Stealth:Ā Due to his small size he may be the stealthest Robin.
Acrobatics:Ā Damian is very acrobatic due to training with the League of Assassins.
Which is what we’ll REALLY be building this one around.
The goals of our Damian Wayne Inspired Workout are:
- Damian Wayne’s Lean and Toned Aesthetic
- Damian Wayne’s Strength and Acrobatic Ability
- Damian Wayne’s Assassin Mobility
This one is going to be pretty intense.
Which means if you’re a beginner you’ll likely want to start with one of the Beginner Workouts – with the Beginner Ninja Workout or the Beginner Speedster Workout being your best options.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Damian Wayne Calisthenics Workout Routine
![Damian Wayne Inspired Workout Routine](https://superherojacked.b-cdn.net/wp-content/uploads/2024/05/Damian-Wayne-Inspired-Workout-Routine.jpg)
Training Volume:
3-5 days per week
Explanation:
For this one weāre going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what weāve learned from research on actual Olympic level gymnasts and even acrobats, and then weāll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Master Assassin Circuit Test (which will also be sticking to calisthenics and endurance work).
The Superhero AcademyĀ now comes with anĀ 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.
Damian Wayne Calisthenics Workout: Sample Schedule
Monday: Acrobat Calisthenics A
Tuesday: Master Assassin Circuit Test
Wednesday: Acrobat Calisthenics B
Thursday: Combat Endurance Work
Friday: Acrobat Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics A
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnastās morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but weāll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:Ā
A. Clap Push Ups
3Ć20
B. L-Sit Hold
3Ć30 Seconds
Superset Two:Ā
A. Air Squats
3Ć20
B. Superman Hold
3Ć30 Seconds
Superset Three:Ā
A. Dips
3Ć15
B. Hollow Hold
3Ć30 Seconds
Superset Four:Ā
A. Pull Ups
3Ć10
B. Plank Hold
3Ć60 Seconds
Damian Wayne Calisthenics Workout: Master Assassin Circuit Test
In a perfect world ourĀ AcademyĀ members orĀ 90 Day SystemĀ members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you donāt have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Master Assassin Circuit Test: Complete 4 Rounds for Time
400M Run
20 Pause Push Ups
30 Air Squats
40 Bicycle Crunches
30 Jumping Lunges
20 Inch Worms
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics B
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnastās morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but weāll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:Ā
A. Decline Push Ups
3Ć25
B. Superman Hold
3Ć30 Seconds
Superset Two:Ā
A. Glute Bridges
3Ć20
B. Hollow Hold
3Ć30 Seconds
Superset Three:Ā
A. Plank to Push Ups
3Ć15
B. L-Sit Hold
3Ć30 Seconds
Superset Four:Ā
A. Wide Pull Ups
3Ć10
B. Side Planks
3Ć30 Seconds Each Side
Damian Wayne Calisthenics Workout: Bat Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJā¦OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)ā¦OR you can even use the HIIT resources Iāll provide.
Iāll break it down in that order:
Option One ā Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two ā Varied Cardio for 45-60 Minutes:
Split your cardio up however youād like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three ā Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members:Ā Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics C
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnastās morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but weāll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:Ā
A. Wide to Close Push Ups
3Ć30
B. Hollow Hold
3Ć30 Seconds
Superset Two:Ā
A. Wide to Close Squats
3Ć20
B. L-Sit Hold
3Ć30 Seconds
Superset Three:Ā
A. Skull Crushers
3Ć15
B. Superman Hold
3Ć30 Seconds
Superset Four:Ā
A. Wide Pull Ups
3Ć10
B. Straight Arm Plank Hold
3Ć60 Seconds
Damian Wayne Calisthenics Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassinās Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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