Yes, I am a batman fan. Becoming a superhero is a dream for all of us but do you know superheroes are humans who worked hard to build the ultimate physique. Batman is one of the best dc superheroes who have no powers but still is the powerful man. We can train like a superhero to transform like them. Christian bale who played the role of Batman has worked so hard and transformed himself for this role. In this program, we are going to share the Christian bale batman workout plan.
This workout program includes all the ultimate exercises which will train you as a superhero and will transform your physique. Also, this batman workout program is designed to give you the ultimate gains. There is a free pdf of the batman workout program below.
Christian Bale, the one who played the role of the dark knight was 6’0 height and around 190 lbs weight for the batman role. While our new batman Ben Affleck is of 6’4 height and around 230 lbs weight for his role.
Get ready to train like a batman to transform your physique. Let’s get started with this program.
Batman Workout Program Overview
| Goal- Build muscles |
| Workout Type- Split |
| Training Level- Intermediate |
| Duration- 14 weeks |
| Time- 50-60 minute |
| Days per week- 4 |
| Workout PDF- Download PDF |
Batman Workout Program
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Build Strength Like Batman (5 Weeks)
We are going to focus on building strength like batman. The First 5 weeks will be your strength training workout to transform your muscular strength. Keep your weights heavy with proper form and repetition.
Take proper rest of about 1 to 3 minutes between sets. So set the goal of 5 weeks and start the below workout.
Batman Strength Workout Program
| Day 1 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Barbell Squats | 5 | 6-8 |
| Deadlift | 5 | 6-8 |
| Walking Lunges | 3 | 15 – 20 |
| Calf Raise (Seated) | 3 | 8-10 |
| Box Jump | 4 | 10-12 |
| Heavy Load Carry | 3 | 10 yards |
| Skipping | 2 | — |
| Day 2 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Overhead Press | 5 | 6-8 |
| T Bar Row | 4 | 6-8 |
| Dumbbell Row | 4 | 8-10 |
| Dumbbell Bench Press | 3 | 6-8 |
| Dips (Weighted) | 3 | 10-12 |
| Dumbbell Curls | 3 | 12 |
| Day 3 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Jump Rope | 1 | 5 mins |
| Lateral Lunges | 3 | 8-10 |
| Front Squats | 3 | 8, 10, 12 |
| Sled Drag | 3-4 | 10 yards |
| Running | —- | — |
| Pull-ups (Weighted) | 3 | 12-15 |
| Push-ups | 3 | 12, 10, 8 |
| Day 4 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Bent-Over Row | 4 | 6-8 |
| Incline Bench Press | 3-4 | 6-8 |
| Hammer Curl | 3 | 8-10 |
| Lat Pull Down | 3 | 8 |
| Overhead Tricep Extension | 2-3 | 10-12 |
| Cable Face Pull | 3 | 15 |
| Seated Dumbbell Press | 3-4 | 10-12 |
Strength Workout Program Tips
- Set your goal to go as heavy as possible on all exercises. Try performing supersets of exercises.
- Also, increase your rest periods.
- You can switch your sled based exercises with leg press, hack squats, etc.
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Build Muscles Like Batman (6-10 weeks)
Once you’ve built a strength like a superhero. Now you are ready to move on with a new workout program that will help you in building muscles like batman. Christian bale batman workout program to get massive muscle transformation.
In this program, you will decrease your rest time. In the beginning rest for around 1 to 2 seconds after each exercise. Improve your muscle coordination and posture to make exercises more effective.
This programming phase includes the push, pull and legs split of 3 days. Repeat the split from the 4th day and 1 day off.
Now set the goal of 4 weeks and start the lower program routine.
Batman Muscle Building Workout Program
| Day 1 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Arnold Press | 3 | 8-10 |
| Lateral Raise | 2 | 10-12 |
| Cable Flyes | 2 | 15 |
| Push Press | 3 | 8-10 |
| Barbell Bench Press | 4 | 10-12 |
| Elevated Pushups | 3 | 12-15 |
| Dips | 3 | 8-10 |
| Day 2 | ||
|---|---|---|
| Exercises | Sets | Reps |
| EZ Bar Curl | 3 | 8-10 |
| Dumbbell Curl | 3 | 6-8 |
| Pull-Ups (Weighted) | 4 | 8-10 |
| Cable Row | 3 | 6-8 |
| Lat Pull Down | 3 | 10-12 |
| T Bar Row | 3 | 12, 10, 8 |
| Day 3 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Squats | 1 | 8-10 |
| Romanian Deadlift | 3 | 6-8 |
| Leg Curl | 3 | 10-12 |
| Hack Squats | 3-4 | 10-12 |
| Standing Calf Raise | 2 | 12 |
| Seated Calf Raise | 3 | 12 |
| Lunges | 3 | 12, 10, 8 |
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Ripped Body Like Batman (11-14 weeks)
Now after building muscles and strength now its time to move on to phase 3 which will be a learning phase. Most of us love the batman ripped body and to get this physique we are going to train you with this program.
Phase 3 will be of 4 weeks which will include 5 exercises per session. There will be more bodyweight workouts and supersets. This programming phase will also improve cardiovascular health.
Now set the phase 3 of 4 weeks and start the program workout routine.
Batman Ripped Body Workout Program
| Day 1 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Seated Shoulder Press | 3 | 8-10 |
| Ab Crunches | 3 | 10-12 |
| Dumbbell Row | 3 | 8-10 |
| Lying Leg Raise | 3 | 12-15 |
| Lat Pull Down | 2 | 10-12 |
| Elevated Pushups | 3 | 12-15 |
| Seated Cable Row | 2 | 8-10 |
| Day 2 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Squats | 2 | 8-10 |
| Romanian Deadlift | 3 | 6-8 |
| Walking Lunges | 3 | 10-12 |
| Sled Push | 3-4 | 10-12 |
| Bodyweight Leg Curl | 2 | 12 |
| Jump Rope | 3 | 12 |
| Lunges | 3 | 12, 10, 8 |
| Day 3 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 6-8 |
| Dumbbell Row | 2 | 8-10 |
| Cable Curl | 3 | 6-8 |
| Ab Crunch | 2 | 10-12 |
| Side Plank | 3 | 12, 10, 8 |
| Day 4 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Inverted row | 3 | 8-10 |
| Planks | 2 | 60 secs |
| Shoulder Press | 2 | 10-12 |
| Bent-Over Rear Delt Fly | 3 | 8-10 |
| Overhead Tricep Extension | 4 | 10-12 |
| Oblique Crunch | 3 | 10 each |
| Dips | 3 | 8-10 |
| Day 5 | ||
|---|---|---|
| Exercises | Sets | Reps |
| Skipping | 3 | 10-15 mins |
| Back Squat | 3 | 6-8 |
| Walking Lunges | 4 | 8-10 |
| Farmers Walk | 3 | 6-8 |
| Landmine Goblet Squat | 3 | 10-12 |
| Seated Calf Raise | 3 | 12, 10, 8 |
The Batman Diet & Nutrition
Every good physique needs a nutritional diet.
The batman nutritional diet consists of all the good foods which will help you in getting a superhero physique.
You have to eat more to hit your daily calorie goals. If you don’t know how many calories you should eat in a day? Calculate now!
Track your Daily Calories
There is a different diet for different superheroes. Hugh Jackman used to follow intermittent fasting daily. Christian Bale follows the ketosis cycle. Here are the highlights in which you have to focus on.
- Protein Intake- Consume more protein daily. Protein helps in building muscles and is necessary for macronutrients for bodybuilding. There are several foods that are rich in protein like lean meats, oats, whole grains, dairy products, etc.
- Consume proper Carbs and fats- Carbohydrates are good for muscle gaining. Consume a sufficient amount of carbs and fats. Some best carbohydrate foods are fruits, yogurt, brown rice, sweet potato, etc. Fat rich oils are olive oil, coconut oil, avocado, etc.
- Consume Pre-workouts- Pre-workouts are responsible for boosting your workout session. Creatine and BCAAs also help in quick muscle recovery.
Batman Workout Program PDF Free Download
Conclusions
In this program, we have shared the Batman Workout program with you all. The 14-week transformation program to build a physique like a superhero batman. Basically this program is divided into 3 phases and we shared each and every information with you. Follow and train yourself as a superhero. Get the results. All the best.
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