Welcome to the Wargames circuits, part 3 of our Batman workout series. This phase covers weeks 4-5 of the series and is the strength phase. Expect lots of heavier weight and barbell related circuits. Let the games begin!!
Table of Contents
Introduction
⚙️ 🔩 About the Strength Phase:
- This phase lasts two weeks (Weeks 4–5) and focuses on developing maximal strength, with some secondary hypertrophy as a by-product.
- Training consists of six full-body sessions per week, using lower rep ranges of 6–8 reps. Intensity is high, with loads set between 75–90% 1RM.
- Due to the increased demand, rest periods are extended to support performance — allow 3–5 minutes between heavy compound lifts and around 2 minutes for accessory movements.
- The priority in this phase is to lift heavy with control. Progress by gradually increasing load where appropriate, while maintaining consistency across all movements.
- Technique remains critical. Do not sacrifice form for weight — controlled execution reduces injury risk and ensures optimal strength gains. If you are unfamiliar with any movements or experience discomfort, seek appropriate guidance.
🏋️ Equipment required:
- The Wargames 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.
Strength Circuits
Day 1: Back
- Deadlifts: 6 sets x 10-8-5-5-3-1 reps.
- Barbell Rows: 4 sets x 6-8 reps.
- Pull-ups (weighted if necessary): 4 sets x 6-8 reps.
- T Bar Row: 6 sets x 10-8-5-5-3-1 reps.
- Lat Pulldown: 3 sets of 8 reps.
- Wide Grip Lateral Pull Downs: 3 sets x 8 reps
- Barbell Shrugs: 3 sets x 8-10 reps.
- Good mornings: 3 sets x 12-15 reps.
Day 2: Chest
- Barbell Bench Press: 6 sets x 10-8-5-5-3-1 reps.
- Barbell Incline Bench Press: 4 sets x 8 reps.
- Barbell Decline Bench Press: 4 sets x 8 reps.
- Close-Grip Bench Press: 3 sets x 8 reps
- Incline Push ups: 4 sets x 8-10 reps
- Decline Push ups: 3 sets x max reps.
Day 3: Arms
- Barbell Bicep Curls: 4 sets x 6-8 reps.
- Bicep Curls (wide and close grips): 4 sets x 6-8 reps each.
- French Press: 4 sets x 6-8 reps.
- Barbell Preacher Curls: 4 sets x 6-8 reps.
- Bodyweight Triceps Extension: 5 sets x 8, 8, 6, 5, 3.
- Diamond Push Ups: 5 sets x 8, 8, 6, 5, 3.
- Battle Rope Alternating Waves: 3 sets x 30-60 seconds.
The Gangs of Gotham
In War Games, a failed attempt to control Gotham’s gangs spirals into a city-wide war, plunging the streets into chaos. As factions clash and Black Mask rises to power, Batman is forced into direct confrontation — relying on strength and force to regain control and end the conflict.
Day 4: Legs
- Barbell Back Squats: 6 sets x 10-8-5-5-3-1 reps.
- Barbell Front Squats: 6 sets x 10-8-5-5-3-1 reps.
- Hex Bar Deadlifts: 6 sets x 10-8-5-5-3-1 reps.
- Barbell Lunges: 4 sets x 6-8 reps each leg.
- Barbell Romanian Deadlifts: 4 sets x 6-8 reps.
- Barbell Hip Thrust: 4 sets x 6-8 reps.
- Barbell Calf Raises: 3 sets x 8-10 reps.
Day 5: Core/Abs
- Barbell Rollouts: 4 sets x 8-10 reps.
- Weight Plate Russian Twists: 4 sets x 10-12 reps each side.
- Barbell Landmines: 4 sets x 10-12 reps each side.
- Weight Plate Standing Twists: 4 sets x 12-15 reps each side.
- Overhead Sit-ups with Weight Plate: 4 sets x 12-15 reps each side.
- Hanging Leg Raises: 4 sets x 8-10 reps.
Day 6: Shoulders
- Overhead Press: 6 sets x 10-8-5-5-3-1 reps.
- Upright Rows: 4 sets x 6-8 reps
- Snatch Grip Shrug Pull: 3 sets x 8-10 reps.
- Overhead Carries: 3 sets x 8-10 reps.
- Landmine Presses: 3 sets x 8-10 reps.
- Lateral Landmine Press: 3 sets x 8-10 reps.
- Push Press: 6 sets x 10-8-5-5-3-1 reps.
Remember to cool down, stretch and drink water!
Workout Complete!!
Black Mask down
