The Batman Workout

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The Batman Workout
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The Batman Workout

Required Equipment:

Chair, Chin Up Bar, Sandbag(click to see how I made mine for the Kratos workout), Weighted Backpack/Vest, Dumbbells

Strength

Upper Body
5×5-7 push ups (progress from kneeling, to full push ups, to push ups with weight)
5×5-7 pull ups (palm away, progress from chair-assisted to full to pull ups with weight.)
5×5-7 dumbbell shoulder presses (start with a low weight, try to bump up by five pounds every week or two if you can)
5×5-7 dips (chair or ring dips)
5×5-7 bodyweight rows OR dumbbell rows.

Lower Body
5×5-7 Sandbag front squats
5×5-7 Straight-leg deadlifts (sandbag or dumbbell)
5×5-7 One-legged calf raises
5×5-7 Dumbbell Lunges

Cardio 1
Long form cardio.  Walk/run, swim/tread water, bike.  Minimum of half an hour, maximum of an hour.  Try to vary which one you do (if you can).  Batman needs to be able to go FOREVER when pursuing bad guys, and he’s found himself in strange situations on more than one occassion.

Cardio 2
High intensity cardio.  Tabata intervals work very well for this.  Tabata intervals are basically 20 seconds of an exercise as fast as you can, followed by ten seconds of rest.  Repeat this at least eight times (four minutes).  Preferred exercise for this is sprinting, however you can also substitute in burpees, bodyweight squats, or sledgehammer swings.  Mix it up!  Batman is a well rounded warrior!

Schedule:

Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest (stretch, go for a walk, remain active, but nothing intense)
Day 4: Cardio 2
Day 5: Upper Body
Day 6: Cardio 1
Day 7: Rest (same as before)

Notes:  Remember, Batman is a jack-of-all-trades.  This workout is a basic outline, but I HIGHLY recommend you shake things up when you can.  Go rock climbing instead of an upper body exercise one day.  Do a mud run instead of your normal Cardio 1 day.  LEARN A MARTIAL ART.  Seriously, Batman is a master of multiple arts, and he practices them ALL the time.  The discipline and physical fitness of martial arts training is a crucial part of emulating Batman!

Thanks for reading, folks, video walk-through should hopefully be coming soon.  As always, live boldly, change the world, and continue to be awesome.

Dan

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19 thoughts on “The Batman Workout

  1. Melanie says:

    I’m loving the workouts! However, I’m missing some of my favorite female game characters! I’d love to have a workout based on one of the Dead or Alive girls (namely Mila!)

    Jill Valentine would also be amazing to see here. I know you already did Chris’ but I was thinking Jill’s skill set and background would be fun to translate to work outs and the character breakdown. I’m so glad your blog exists and I’ll anxiously be awaiting your next posts!

    • DaRatmastah says:

      Melanie: Thanks for the comment, I’m glad you’re enjoying the blog so much. I love covering girl characters, and I’m always looking for more suggestions, so I will definitely add yours to “the list.” Thanks!

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  4. mehran says:

    Hi

    1.I’m gonna go on with batman’s workout, what kind of diet do you prefer to go on with?(fight diet or big guy diet)
    the reason behind this question is that, I think fight diet is too light for batman.

    2.Don’t you think this strength schedule is too light for gaining batman’s muscles?

    thank you

    • DaRatmastah says:

      Well, depends on what artist/era you’re going with. There’s been slimmer treatments of Batman and bulkier treatments. For the former, fighter diet type stuff is fine, for the latter you want to consume more calories and protein and lift heavier weights, for sure. =D

  5. Anomynous says:

    Somethings coming.—————————————————————————————————————-
    This person, place or thing can cause the world to be destroyed.
    It is at many places but not everywhere. I warn you its coming.
    Everybody needs to train, to fight this threat. I am NOT joking around and if you need more information I may or may not provide it
    shadowdeathunter@gmail.com—-Do be warned, I am not fluent in this language for I let somebody else write this and used their email. I am Russian, former KGB and use hot.ee.

    Goodnight

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  7. Kaiser93 says:

    Hey Dan, do you think this would be a good sub for Big Boss from Metal Gear? I know the Solid Snake workout is probably better, but I feel that Solid and Liquid are way slimmer than BB, especially with how he looks in MGSV. So with that in mind, I was wondering if you’d think this one would be better to emulate Boss/Venom Snake.

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