The Dark Knight Returns: Endurance Phase

Welcome to the Dark Knight Returns circuits, the final part of our Batman workout series covering weeks 6-7.  This phase covers Endurance training, so expect more reps and sets! Gotham has forgotten you, remind them who you are!

Table of Contents

Introduction

⚙️ 🔩 About the Endurance Phase:

• The final phase shifts toward muscular and cardiovascular endurance, testing your ability to sustain performance under fatigue.
• This phase lasts two weeks (Weeks 6–7) and consists of six full-body sessions per week, maintaining coverage of all major muscle groups.
• Loads remain moderate (approximately 60–70% 1RM), with higher rep ranges of 15–20 reps across 3–4 sets. Training combines resistance work, functional movements, and bodyweight exercises to build resilience and work capacity.
• Rest periods are reduced to maintain intensity — allow around 90 seconds between sets and 20–30 seconds during core circuits to keep the workload continuous.
• The priority here is sustained effort under fatigue. Maintain form and consistency throughout — this phase is about pushing through accumulated fatigue while preserving movement quality.

🏋️ Equipment required:

• The TDKR 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.

Endurance Circuits

Day 1: Back

1. Deadlifts: 5 sets × 15, 12, 10, 8, 5 reps.
2. Pull-ups (or assisted pull-ups): 3 sets x max reps.
3. Single Arm Rows (with dumbbells): 3 sets x 12-15 reps
4. Farmer’s Walk (with dumbbells or kettlebells): 3 sets x distance or time
5. TRX Rows: 3 sets x 15-20 reps
6. Cable Face Pulls: 3 sets x 15-20 reps
7. Lateral Pulldowns: 3 × 10 reps.
8. Close grip Lat Pulldowns: 3 × 10 reps.
9. Dumbbell Shrugs: 3 x 20 reps.

Day 2: Chest

Baseline Set:

• Bench Press: 5 sets ×15, 12, 10, 8, 5 reps.

Superset 1:

1. Incline DB Press: 3 x 15 reps.
2. Decline DB Press: 3 x 15 reps.

Super Set 2:

1. Incline Dumbbell Flyes: 3 x 15 reps.
2. Incline Hex Press: 3 x failure.

Giant Set:

1. Cable Standing Chest press: 3 x 10/12 reps.
2. Cable Middle Fly: 3 x 10/12 reps.
3. Cable Standing Fly (High to low): 3 x 10/12 reps.
4. Cable Standing (Low to High): 3 x 10/12 reps.

Alternative:

1. Incline push ups: 3 x 10/12 reps.
2. Decline push ups: 3 x 10/12 reps.
3. Chest press (Machine): 3 x 10/12 reps.
4. Dumbbell pullover: 3 x 10/12 reps.

Day 3: Arms

Baseline Set:

1. Chin Ups: 3 sets ×10 reps.
2. Triceps dips: 3 sets x 10 reps.

Biceps KB supersets:

1. Ballistic curl: 3 sets x 15-20 reps.
2. Armpit curl: 3 sets x 15-20 reps.
3. Alternating Hang Clean: 3 sets x 15-20 reps.

Triceps Tri-Set:

1. Tricep Dumbbell Kickbacks: 3 sets x 15-20 reps.
2. Kettlebell Skull Crushers: 3 sets x 15-20 reps.
3. Seated DB Overhead Extension: 3 ×10 reps.

Biceps/Triceps Superset:

1. Cable Pushdowns: 3 sets × 10 reps.
2. Alternating Hammer Curls: 3 sets × 10 reps.

Finisher

1. EZ Bar Curls: 3 x to failure.
2. Diamond Pushups Blowout: 3 x to failure.
3. Battle Rope Waves: 3 sets x 30-60 seconds.

Last Knight

In The Dark Knight Returns, an older Bruce Wayne comes out of retirement to face a Gotham that has grown darker and more violent in his absence. Confronting familiar enemies and a new breed of criminals, he is pushed to his limits — relying on endurance, grit, and sheer will to finish the fight.

Day 4: Legs

1. Back Squat: 5 sets × 15, 12, 10, 8, 5 reps.
2. Leg Press: 3 sets × 15 reps.
3. Bulgarian Split Squats: 3 sets x 12-15 reps each leg.
4. Hamstring Curls: 3 sets × 15 reps.
5. Quad Extensions: 3 sets × 15 reps.
6. Hip Abductors: 3 sets × 15 reps.
7. Hip Adductors: 3 sets × 15 reps.
8. Weighted Lateral lunges: 3 x 20 reps (10 each leg).
9. Weighted Standing Calf Raise: 3 sets x to failure.
10. Calf Raises (Machine): 3 sets x 25 reps.

Finisher

1. Box Jumps: 3 sets x 10-15 reps.
2. Sled Pushes: 3 sets x 50 meters.
3. Kettlebell Swings: 3 sets x 20-30 reps.

Day 5: Core/Abs

1. Kettlebell Swings: 3 sets x 20-30 reps
2. Bicycle Crunches: 3 x sets of 45 seconds.
3. Plank with Kettlebell Drags: 3 x sets of 45 seconds.
4. Mountain Climbers with Sliders: 3 x sets of 45 seconds.
5. Medicine Ball Russian Twists: 3 sets x 15-20 reps each side.
6. Stability Ball Rollouts: 3 x sets of 45 seconds.
7. Leg Raise: 3 x sets of 45 seconds.
8. Scissor Kicks: 3 x sets of 45 seconds.

Finisher

• 2 minute plank hold.

Day 6: Shoulders

Baseline Set:

1. Military Press: 5 sets ×15, 12, 10, 8, 5 reps.
2. Half-Kneeling Landmine Press: 3 sets x 15-20 reps.

Tri-Set:

1. Lateral Raise: x 15 reps.
2. Front Raise: x 15 reps.
3. Rear Deltoid Raise: x 15 reps.

Superset:

1. KB See-Saw Press: 3 sets x 15-20 reps.
2. KB Barn Doors: 3 sets x 15-20 reps.
3. KB Shoulder Shrugs: 3 sets x 15-20 reps.
4. Cable Face Pulls: 3 sets x 15-20 reps.

Finisher:

• Stability Ball Pike Push-Ups: 3 sets x max reps.

Remember to cool down, stretch and drink water!

Workout Complete!!

The Streets are your again.

Return to the Batcave