Uncover the Batman Workout: Challenge Your Inner Superhero

Few superheroes are more iconic than Batman. While often pitted against Superman in terms of who could beat up who, all Batman needs to win that standoff is a handful of Kryptonite. Just saying.

But we’re not here to argue about facing off aliens against humans in a superhero death match. You want to know what it takes to get your body ready to don the black cape of Gotham’s crusader.

Let’s uncover the Batman workout and challenge your inner superhero.

Many actors have portrayed Batman on screen including Adam West, Michael Keaton, and most recently, Ben Affleck.

However, few have undergone the incredible physical transformation that Christian Bale pulled off for Batman Begins.

Beyond just getting swole for the film, it’s astonishing to learn that before his debut as Batman in 2005, Bale was a shell of a human in The Machinist the year before.

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Talk about dedication to your craft!

While your own transformation may not be as extreme (at least we hope not!), the same principles apply.

We’re going to cover the workout element of Christian Bale’s Batman transformation below.

NOTE: Checkout our Swole Samurai training program here to build lean muscle mass while you jump rope.

WORKOUT PREP

Before starting any workout program, you need to make sure you’re adequately warmed up, hydrated, and fed.

That means you need to get the blood pumping with a bodyweight warm up, drink plenty of water, and make sure you’ve eaten recently enough that you won’t pass out.

While it’s okay to workout while intermittent fasting, know your limits and time your workout accordingly.

NOTE: We’ve adopted this routine below from various sources and modified it to incorporate jumping rope.

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WORKOUT ROUTINE

Unless you’ve got Bruce Wayne’s budget, you’ll probably need to visit a full-scale gym for this routine.

REMEMBER: You’re never too strong (or weak) to ask for a spotter.

Also, it’s totally fine to do warm up sets of each exercise below to determine the ideal weight for the working sets listed.

Rest 45-60 minutes between most sets. Rest for 2-3 minutes for exercises including 1RM (one rep max).

In order to stay warm between sets and exercises, we recommend adding freestyle jump rope during longer “rest” periods at a light to moderate intensity.

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Day One: Back

  • Wide Grip Lateral Pull Downs (Cable): 3 sets x 10 reps

  • Bent Over Rows (Barbell): 3 sets x 10 reps

  • Russian Swings (Kettlebells): 5 sets x 10 reps

  • Pull-ups: 3 sets x 10 reps

  • Deadlifts (Barbell): 1 set of each: 10-8-5-5-3-1RM reps

NOTE: If you can’t finish a set, you can:

  1. Take a 10-15 second break to breathe before completing the set

  2. Lower the weight so you can complete all the reps

  3. Add sets to complete the total number of reps

Day Two: Arms

  • Bicep Curls (Dumbbells): 3 sets x 10 reps

  • Skull Crushers (EZ curl bar): 3 sets x 10 reps

  • Hammer Curls (Dumbbells): 3 sets x 10 reps

  • Tricep Overhead Extensions (Dumbbells): 3 sets x 10 reps

  • Chin-ups: 3 sets x 10 reps

  • Tricep Extensions (Cable/Rope): 3 sets x 10 reps

NOTE: When doing arm exercises, it’s important to be mindful of the following:

  1. Keep elbows in to avoid injury

  2. Make sure your feet are planted firmly

  3. Do not arch your back to “cheat” on your form

Day Three: Shoulders

  • Front Raises (Dumbbells): 3 sets x 10 reps

  • Pull-Ups: 3 sets x 10 reps

  • Lateral Raises: 3 sets x 10 reps

  • Shrugs (Dumbbells): 3 sets x 25 reps

  • Overhead Press (Barbell): 4 sets x 8 reps

  • Arnold Press (Dumbbell): 3 sets x 10 reps

NOTE: Shoulders can easily get aggravated or “tweaked” which can derail your fitness goals for days or weeks. Don’t be afraid to start crazy light on the weights and slowly increase the load.

Day Four: Legs

  • Calf Raises (Machine): 3 sets x 25 reps

  • Seated Leg Curls (Machine): 3 sets x 10 reps

  • Weighted Lunges (Barbell/Dumbbell/Kettlebell): 3 sets x 10 reps on each leg

  • Weighted Step Ups (Barbell/Kettlebell): 3 sets x 10 reps on each leg

  • Front Squats (Barbell): 3 sets x 10 reps

  • Squats (Barbell): 1 set of each: 10-8-5-5-3-1RM reps

NOTE: If you’re not careful to watch your form and lift within your limits, leg exercises can result in ankle, knee, hip, or back injuries. Be aware of your body and know when to push the limit over time.

Day 5: Chest

  • Chest Press (Dumbbell): 3 sets x 10 reps

  • Pec Flyes (Cable): 3 sets x 10 reps

  • Incline Bench Press (Barbell): 3 sets x 10 reps

  • Push-Ups (Weighted if able): 3 sets x 25 reps

  • Bench Press (Barbell): 1 set of each: 10-8-5-5-3-1RM reps

NOTE: When gripping and pressing with a barbell, keep your elbows in to avoid a shoulder injury by thinking about twisting your wrists in as if you were trying to bend the bar.

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Abs and Cardio (3-5 days a week)

Jump Rope & Bodyweight HIIT

  • 30 Seconds - Jump Rope: Basic

  • 30 Seconds - Pushups

  • 30 Seconds - Jump Rope: Boxer Skip

  • 30 Seconds - Plank Toe-Touches

  • 30 Seconds - Jump Rope: Alternating Foot

  • 30 Seconds - Air Squats

  • 30 Seconds - Jump Rope: Freestyle

  • 30 Seconds - Mountain Climbers

Rest

  • 10-15 seconds between sets

  • 1 minute between circuits

  • Complete 3-5 circuits

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