Welcome to the No Man’s Land Circuits, part 2 of our Batman workouts. This phase covers weeks 2-3 of the series and is the hypertrophy phase. This is the opportunity to build on the foundation circuit from the previous week. Take back Gotham!
Table of Contents
Introduction
⚙️ 🔩 About the Hypertrophy Phase:
- Following the foundation established in Week 1, this phase shifts focus toward hypertrophy — increasing muscle size through controlled volume and intensity.
- This phase lasts two weeks (Weeks 2–3) and consists of six full-body sessions per week, targeting all major muscle groups across each training cycle.
- Loads remain moderate (approximately 60–70% 1RM), with increased volume to drive muscle growth. Expect higher sets with rep ranges of 12–15, maintaining consistent tension throughout each movement.
- Rest periods are reduced compared to the strength phase — allow 2–3 minutes for compound lifts and 60–90 seconds for accessory movements and circuits.
- The priority here is control and mind-muscle connection. Each rep should be deliberate — avoid rushing and focus on execution. Consistent tension and proper form will maximise results and reduce injury risk.
🏋️ Equipment required:
- The No Man’s Land 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.
Hypertrophy Circuits
Day 1: Back
- Dumbbell Deadlifts: 5x5x5x5. (5 reps with 5 second pause x 5 times. Repeat x5).
- Seal Rows: 4 sets x 10-12 reps.
- Rear Delt Flyes: 3 sets x 12-15 reps.
- Front Raises: 3 sets x 12-15 reps.
- Dumbbell Shrugs: 3 sets x 12-15 reps.
- Hyperextensions: 3 sets x 10-12 reps.
- Gorilla Rows: 3 sets x 12-15 reps (each arm).
Day 2: Chest
- Bench Press: 5x5x5x5. (5 reps with 5 second pause x 5 times. Repeat x5).
- Chest Flyes: 4 sets x 10-12 reps.
- Incline Dumbbell Press: 3 sets x 8 reps heavier weight/8 reps lighter.
- Dumbbell Pullovers: 3 sets x 12-15 reps.
- Chest Dips: 3 sets x 10-12 reps.
- Push-ups (weighted for extra challenge): 3 sets x 12-15 reps.
Day 3: Arms
Superset 1:
- Dumbbell Bicep Curls: 3 sets x 10-12 reps.
- Dumbbell Overhead Tricep Extension: 3 sets x 10-12 reps.
Superset 2:
- Dumbbell Hammer Curls: 3 sets x 10-12 reps.
- Dumbbell Tricep Kickbacks: 3 sets x 10-12 reps.
Superset 3:
- Skull Crushers: 3 sets x 10 reps.
- Concentration Curls: 3 sets x 10-12 reps.
Superset 4:
- Inverted Biceps Curls: 3 sets to failure.
- Triceps Dips: 3 sets to failure.
Another Day, Another Disaster in Gotham
“No Man’s Land” is a pivotal Batman storyline set in a post-earthquake Gotham City cut off from the outside world. With the government declaring it a No Man’s Land, chaos reigns as factions fight for control. Batman, aided by allies battles to restore order and take the city back.
Day 4: Legs
- Goblet Squats: 5x5x5x5. (5 reps with 5 second pause in squat position x 5 times. Repeat x5).
- Dumbbell Romanian Deadlifts: (5 reps with 5 second pause x 5 times. Repeat x5).
- Dumbbell Lunges: 4 sets x 10-12 reps each leg.
- Dumbbell Step-Ups: 3 sets x 12-15 reps each leg.
- Dumbbell Hamstring Curl: 3 sets x 12-15 reps each leg.
- Dumbbell Bulgarian Split Squats: 3 sets x 12-15 reps each leg.
- Dumbbell Calf Raises: 3 sets x 15-20 reps.
Day 5: Core/Abs
- Sit ups with weight: 3 sets x 12-15 reps each side.
- Russian Twists: 3 sets x 12-15 reps each side.
- Side Bends: 3 sets x 12-15 reps each side.
- Woodchoppers: 3 sets x 10-12 reps each side.
- Renegade Rows: 3 sets x 10-12 reps each side.
- T-Press ups: 3 sets x 10-12 reps each side.
- Weighted leg raises: 3 sets x 10-12 reps each side.
Day 6: Shoulders
- Arnold Press: 5x5x5x5. (5 reps with 5 second pause x 5 times. Repeat x5).
- DB High Pull: 4 sets x 10-15 reps.
- Lateral Raises: 4 sets x 10-15 reps.
- Front Raises: 4 sets x 10-15 reps.:
- Dumbbell Rear Delt Flyes: 3 sets x 12-15 reps.
- Push Press: 3 sets x 12-15 reps.
- Dumbbell Shrugs: 3 sets x 12-15 reps.
Remember to cool down, stretch and drink water!
Workout Complete!!
