You have to begin somewhere, even if you are the Batman! This baseline strength and conditioning workouts will prepare you for what is to come. War in Gotham!
Table of Contents
Introduction
⚙️ 🔩 About the Foundation Phase:
- This phase lasts one week and focuses on building a base of strength, conditioning, and mobility. The aim is to prepare the body for the heavier and more demanding work that follows.
- You will become familiar with the key resistance exercises used throughout the programme, laying the groundwork for progressive overload and long-term development.
- Training consists of six full-body sessions per week, with most exercises performed in the 10–12 rep range using light to moderate resistance (approximately 60–70% of your one-rep maximum).
- The priority during this phase is technical consistency and controlled movement. Focus on clean execution and movement quality rather than chasing weight — solid technique now allows for safe progression later.
- If you are unfamiliar with any exercise or experience discomfort, modify the movement or seek guidance from a qualified professional.
🏋️ Equipment required:
- The Batman Begins Circuits combine traditional equipment (dumbbells, barbells, cables) with bodyweight exercises. If you don’t have access to all equipment, improvise with what you have — see the section on improvised gym equipment.
- Required: Dumbbells, kettlebells, medicine ball, cables, barbells.
🔥 Warm-Up Sets
Always warm up before starting any session.
- Perform brief joint preparation for shoulders, hips, and ankles.
- Keep mobility controlled — focus on opening range of motion, not long static stretching.
- Begin specific warm-up sets for your main lifts.
- Start with an empty bar or light dumbbells.
- Gradually increase load over 2–4 sets, reducing reps as weight increases.
- Focus on controlled tempo, full range of motion, and proper bracing.
- Use warm-up sets to groove technique and prepare for heavier work.
Once complete, move into the working circuits.
Foundations Circuits
Day 1: Chest
- Barbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Chest Flyes: 3 sets of 10-12 reps
- Push-Ups: 3 sets to failure
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Cable Chest Press: 3 sets of 10-12 reps
- Chest Dips: 3 sets to failure
- Medicine Ball Chest Pass: 3 sets of 10-12 reps
Day 2: Back
- Barbell Deadlifts: 3 sets of 6-8 reps
- Pull-Ups: 3 sets to failure
- Bent-Over Barbell Rows: 3 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 10-12 reps
- Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm
- Lat Pulldowns: 3 sets of 10-12 reps
- Superman Holds: 3 sets of 30-60 seconds
Day 3: Arms
- Barbell Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips: 3 sets to failure
- Dumbbell Hammer Curls: 3 sets of 10-12 reps
- Skull Crushers: 3 sets of 10-12 reps
- Cable Tricep Pushdowns: 3 sets of 10-12 reps
- Preacher Curls (with barbell or dumbbells): 3 sets of 8-10 reps
- Tricep Kickbacks: 3 sets of 10-12 reps per arm
Training the Dark Knight
Following the murder of his parents, Bruce Wayne travels the world training his mind and body, studying martial arts, stealth, detective work, and strategy before returning to Gotham as the Dark Knight.
Day 4: Legs
- Barbell Squats: 3 sets of 8-10 reps
- Dumbbell Lunges: 3 sets of 10-12 reps per leg
- Romanian Deadlifts: 3 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Calf Raises (with dumbbells or machine): 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 10-12 reps
- Jump Squats: 3 sets of 12-15 reps
Day 5: Core/Abs
- Plank: 3 sets of 30-60 seconds
- Russian Twists (with or without weight): 3 sets of 15-20 reps per side
- Bicycle Crunches: 3 sets of 15-20 reps per side
- Leg Raises: 3 sets of 12-15 reps
- Woodchoppers (with cable or medicine ball): 3 sets of 12-15 reps per side
- Mountain Climbers: 3 sets of 15-20 reps per side
- Flutter Kicks: 3 sets of 20-30 seconds
Day 6: Shoulders
- Barbell Shoulder Press: 3 sets of 8-10 reps
- Dumbbell Lateral Raises: 3 sets of 10-12 reps
- Front Dumbbell Raises: 3 sets of 10-12 reps
- Upright Rows (with barbell or dumbbells): 3 sets of 8-10 reps
- Arnold Press: 3 sets of 10-12 reps
- Reverse Flyes (with dumbbells or cables): 3 sets of 10-12 reps
- Shoulder Shrug Holds (with dumbbells or barbell): 3 sets of 30-60 seconds
Remember to cool down, stretch and drink water!
Workout Complete!!
