Batman Physique: 14‑Week Superhero Build
Build the strength, size, and shredded look of the Dark Knight with this intense 3‑phase, 14‑week training plan.
- Length
- 60 weeks
- Days a week
- 5
- Session length
- 25 to 40 min
- Equipment
- Machine, Dumbbell, Bodyweight
- Exercises
- 56 across 12 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Phase 1 — Strength Foundation (Weeks 1–5)
Day 1 7 exercises
-
Barbell Full Squat5 × 5 reps -
Barbell Deadlift5 × 5 reps -
Lever Seated Leg Press4 × 6 repsSuperset with the next exercise (Hack Squat). -
Sled Hack Squat4 × 6 repsSuperset with the previous exercise (Leg Press). -
Dumbbell Lunge3 × 15 reps -
Box Jump3 × 10 reps -
Lever Seated Calf Raise (Plate-Loaded)4 × 6 reps
Day 2 8 exercises
-
Barbell Standing Military Press5 × 5 reps -
Lever T-bar Row (Plate Loaded)4 × 6 reps -
Pull-Up3 sets: 10, 8, 8 repsSuperset with the next exercise (Push-Ups). -
Push-Up3 × 15 repsSuperset with the previous exercise (Pull-Ups). -
Dumbbell Bent-Over Row4 × 8 repsSuperset with the next exercise (Dumbbell Bench Press). -
Dumbbell Bench Press4 × 6 repsSuperset with the previous exercise (Bent-Over Dumbbell Row). -
Assisted Triceps Dip (Kneeling)3 × 8 repsSuperset with the next exercise (Dumbbell Curl). -
Dumbbell Biceps Curl3 × 12 repsSuperset with the previous exercise (Triceps Dips).
Day 3 7 exercises
-
Smith Machine Front Squat5 × 5 reps -
Barbell Romanian Deadlift4 × 6 reps -
Lever Seated Leg Press4 × 6 repsSuperset with the next exercise (Hack Squat).
-
Sled Hack Squat4 × 6 repsSuperset with the previous exercise (Leg Press).
-
Kettlebell Goblet Squat3 × 8 reps -
Side Lunge Stretch3 × 10 reps -
Jump Rope1 min8 minutes.
Day 4 8 exercises
-
Barbell Bent-Over Row5 × 5 reps -
Barbell Incline Bench Press4 × 6 reps -
Dumbbell Seated Shoulder Press4 × 6 reps -
Dumbbell Lateral Raise3 × 10 repsSuperset with the next exercise. -
Band Face Pull3 × 15 repsSuperset with the previous exercise. -
Cable Wide-Grip Lat Pulldown3 × 8 reps -
Dumbbell Hammer Curl3 × 12 repsSuperset with the next exercise. -
Barbell Standing Overhead Triceps Extension3 × 12 repsSuperset with the previous exercise.
Phase 2 — Muscle Building Hypertrophy (Weeks 6–10)
Day 1 7 exercises
Day 2 6 exercises
Day 3 6 exercises
Day 4 — Rest — No exercises listed for this day yet
Phase 3 — Lean & Shredded Cut (Weeks 11–14)
Day 1 11 exercises
-
Dumbbell Incline Bench Press3 × 8 repsSuperset with the next two exercises (first move). -
Dumbbell Lateral Raise3 × 10 repsSuperset with the previous and next exercises (second move).
-
Dumbbell Bent-Over Row3 × 10 repsSuperset with the previous two exercises (last move).
-
Pull-Up3 × 8 repsSuperset with the next two exercises (first move).
-
Cable Standing Row (V-bar)3 × 10 repsSuperset with the previous and next exercises (second move). -
Cable Curl3 × 12 repsSuperset with the previous two exercises (last move). -
Front Plank3 × 1 sSuperset with the next five exercises (first move). Hold for 60 seconds. -
Push-Up3 × 15 repsSuperset with the previous and next exercises (second move).
-
Crunch (Floor)3 × 15 repsSuperset with the previous and next exercises (third move). -
Mountain Climber3 × 12 sSuperset with the previous and next exercises (fourth move). -
Twisting Crunch (Arms Straight)3 × 8 repsSuperset with the previous five exercises (last move).
Day 2 7 exercises
-
Barbell Deadlift3 × 8 repsSuperset with the next two exercises (first move).
-
Prisoner Squat3 × 10 repsSuperset with the previous and next exercises (second move). -
Bodyweight Rear Lunge3 × 12 repsSuperset with the two previous exercises (last movement). 12 reps each side. -
Lever Seated Leg Press3 × 10 repsSuperset with the next two exercises (first movement).
-
Kettlebell Goblet Squat3 × 10 repsSuperset with the previous and next exercise (second movement). You can use a dumbbell instead of a kettlebell.
-
Lever Lying Leg Curl3 × 12 repsSuperset with the previous two exercises (last move). -
Jump Rope1 min1 set for 10 to 15 minutes.
Day 3 8 exercises
-
Inverted Row3 × 12 repsSuperset with the next two exercises (first movement). -
Decline Push-Up3 × 12 repsSuperset with the previous and next exercise (second movement). -
Front Plank3 sSuperset with the two previous exercises (last movement). 3 sets of 60 seconds.
-
Dumbbell Seated Shoulder Press3 × 8 repsSuperset with the next two exercises (first move).
-
Dumbbell Lateral Raise3 × 10 repsSuperset with the previous and next exercise (second movement).
-
Dumbbell Seated Triceps Extension3 × 12 repsSuperset with the previous two exercises (last move). -
Air Bike3 × 8 repsSuperset with the previous and next exercise (second movement). -
Twisting Crunch (Arms Straight)3 × 12 repsSuperset with the previous exercise (last movement).
Day 4 5 exercises
Day 5 9 exercises
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Dumbbell Seated Shoulder Press3 × 10 repsSuperset with the next three exercises (first movement).
-
Dumbbell Bent-Over Row3 × 10 repsSuperset with the previous exercise and the next two exercises (second movement).
-
Push-Up3 × 10 repsSuperset with the two previous exercises and the next exercise (third movement).
-
Dumbbell Biceps Curl3 × 10 repsSuperset with the three previous exercises (last movement).
-
Cable Seated Row3 × 12 repsSuperset with the next exercise (first movement). -
Cable Wide-Grip Lat Pulldown3 × 12 repsSuperset with the previous exercise (last movement).
-
Decline Crunch3 × 12 repsSuperset with the next two exercises (first movement). -
Lying Leg Raise3 × 15 repsSuperset with the previous and next exercise (second movement). -
Alternate Leg Raise3 × 8 repsSuperset with the two previous exercises (last movement).
