The Batman Workout Routine: Train like The Dark Knight to Protect Gotham

Last updated on September 4th, 2024 at 04:44 pm

I’m a sucker for superheroes with no powers.

So, yes, I’m a Batman fanboy.

This workout was one of our first character inspired workouts ever to make it into our Workout Database, which now has over 1,000 celebrity, superhero and anime inspired workouts.

We’ve seen Batman here at SHJ more times than I can count, in a slew of different variations ranging from this weight training routine to our Batman Calisthenics Inspired Workout and a handful of others.

So thank you for joining us here at SHJ, and I hope you stick around.

Because it’s time to unleash your inner superhuman!

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+ days per week

Explanation:

We’re going to be building this one around our four main compound lifts to really focus on the strength building necessary to become Batman.  I’ll be adding our basic resources for adding endurance training, parkour and even mixed martial arts, that are all great for building a routine around Batman, but those can be added in on top of our core training days.  This is primarily focused around strength and speed with a secondary focus on endurance and stamina (that’s why we’re running post workout), and finally the MMA/Parkour as a side focus.

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Batman Workout Routine: Sample Workout Schedule

Monday: Strength Focus A: Bench, Chest and Triceps

Tuesday: Strength Focus B: Deadlift, Back and Biceps

Wednesday: Batman Endurance Circuit Test

Thursday: Strength Focus C: Overhead Press, Shoulders and Traps

Friday: Strength Focus D: Back Squat, Legs and Calves

Saturday: Optional Addon Work or Rest Day

Sunday: Optional Addon Work or Rest Day

Batman Workout Routine: Strength Focus A

Warm Up:

5-10 Min Incline Slow Walk

Workout:

Bench Press

5×15, 12, 10, 8, 5

Tri-Set A:

A. Incline Dumbbell Bench

3×10

B. Incline Dumbbell Flys

3×10

C. Incline Hex Press Blowout

3xFailure

Tri-Set B:

A. Seated DB Overhead Extension

3×10

B. Tricep DB Kickbacks

3×10 each arm

C. Close Pushups Blowout

3xFailure

Tri-Set C:

A. Dips

3×15

B. Cable Pushdowns

3×10

C. Clap Push Ups Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important endurance work is to you.

Batman Workout Routine: Strength Focus B

Warm Up:

5-10 Min Incline Slow Walk

Workout:

Deadlifts

5×15, 12, 10, 8, 5

Tri-Set A:

A. Chin Ups

3×10

B. Alternating Dumbbell Curls

3×10 each arm

C. Alternating Hammer Curls

3×10

Tri-Set B:

A. Lateral Pulldown

3×10

B. Cable Straight Arm Pulldown

3×10

C. Dumbbell Rows

3×10 each arm

Tri-Set C:

A. Hammer Strength Single Arm Rows

3×8 each arm

B. Wide Grip Pull Ups

3×5

C. EZ Bar Curl Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important endurance work is to you.

Batman Workout: Batman Endurance Circuit Test

In a perfect world our Academy members or 90 Day System 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 don’t 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!)

Batman Endurance Circuit Test: Complete 4 Rounds for Time

400 Meter Run

30 Mountain Climbers

25 Push Ups

20 Sit Ups

15 Air Squats

10 Dips

5 Pull Ups

Batman Workout Routine: Strength Focus C

Warm Up:

5-10 Min Incline Slow Walk

Workout:

Overhead Press

5×15, 12, 10, 8, 5

Tri-Set A:

A. Barbell Shrugs

3×10

B. Power Cleans

3×10

C. Light Dumbbell Shrugs Blowout

3xFailure

Tri-Set B:

A. Kettlebell Swings

3×10

B. Sumo Deadlift High Pull

3×10

C. DB Thrusters

3xFailure

Tri-Set C:

A. Clap Push Ups

3×20

B. Dumbbell Clean and Press

3×10

C. Lateral Raise Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important endurance work is to you.

Batman Workout Routine: Strength Focus D

Warm Up:

5-10 Min Incline Slow Walk

Workout:

Back Squat

5×15, 12, 10, 8, 5

Tri-Set A:

A. Leg Press

3×10

B. Calf Raise on Leg Press Machine

3×10

C. Standing Calf Raise Blowout Holding Plates

3xFailure

Tri-Set B:

A. Hamstring Curls

3×10

B. Quad Extensions

3×10

C. Machine Single Leg Kickbacks

3×10 each leg

Tri-Set C:

A. Cable Pullthroughs

3×15

B. Weighted Lunges

3×10

C. Box Jump Blowout

3xFailure

Endurance Training:

Complete 1-5 Miles Depending on your Goal/Focus and how important endurance work is to you.

Batman Workout Routine: Optional Add-On Work [Resources]

Endurance Training 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)

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

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