Get Big Like Bane With This 10-Week Program

Written by the Boostcamp staff
Feb 7,2024|12 min| 351

Train to take down any superhero that dresses as a bat and fights crime

When you think of Bane, the popular character from the Batman universe, the chances are you think of this big, hulking man in either a gas mask or a wrestling mask. Bane sports a muscular physique, and incredible strength, as he is known for effortlessly breaking the back of the Batman. Is it possible for you to get that big and strong? Well, now it is, with the Big Like Bane 10-week workout program written by Paris Demers. Available right on the Boostcamp App along with tons of other awesome workout programs for everything from powerlifting to bodybuilding, the Big Like Bane is designed to help you put on an incredible amount of size and strength in under three months. 

Let’s break down the Big Like Bane workout program and take a look at what it entails and who exactly it is for. 

The Big Like Bane Workout Program

Image courtesy of IGN

It is not uncommon that many people make a huge mistake when they are first starting out in the gym, and that mistake is that they fail to take the time needed to build a solid foundation of muscle mass, connective tissue resilience, and solid lifting technique. That is exactly why Paris Demers went ahead and created the Big Like Bane workout program, as it is designed to give you the best possible start to your lifting career.

This 3 day a week workout program starts off easy, which is exactly what beginner lifters need. As much as you want to, you really do not need to train insanely hard, taking sets to failure and doing massive amounts of things like drop sets right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, incorporating lifting methods like progressive overload so you can consistently make progress and see great strength and muscle gains!

To see the best possible results from this program, you will want to be eating in a slight calorie surplus while getting in an adequate amount of protein, the muscle building macronutrient, to ensure that your body has the fuel it needs to properly recover, adapt, and grow in response to the stress and stimulus of your workouts.

This is why, as you follow this program, Paris recommends that you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.

You can also use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!

The Macrofactor download link can be found here: https://macrofactorapp.com/

Big Like Bane Key Concepts

Image courtesy of Cinema Blend

To successfully follow this program, it’s important to understand some key concepts:

1. Reps In Reserve (RIR):

RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before muscular failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps before reaching muscular failure. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.

2. Gauging Training Intensity:

You should be able to notice certain signs indicating you’re training with the right intensity. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.

3. Warm-Up Sets:

Before each working set, perform one or two warm-up sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of injury.

4. Rest Between Sets:

This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.

Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper nutrition and rest, is crucial for effective results.

What Exercises are in the Big Like Bane Program?

The Big Like Bane program is aimed at powerbuilders and bodybuilders looking to build size and strength. That being said, there is a mix of compound exercises such as the barbell squat and the bench press, as well as accessory movements like hamstring curls and bicep curls. In terms of volume and intensity, the Big Like Bane workout program starts out having the lifter typically hitting higher reps with lighter weight, but by the end of the workout program the lifter will be doing heavier weight with lower reps.


When it comes to frequency, the Big Like Bane program is a 3 day workout program that hits the full body.

Who Should Do the Big Like Bane Program?

Should you only utilize the Big Like Bane workout program if you are training to take down a guy who dresses as a bat and fights crime? No! Although if that is your goal, then this is the program for you. Jokes aside, this program is designed for beginner and novice lifters who are looking to build a solid foundation of size and strength. 

Where to Find Workout Programs

If you do not like the Big Like Bane Workout program, that is okay, there are more to choose from. When it comes to finding some great workout programs, you would want to find a program that caters to your needs and guides you in the right direction, making sure that you are making the most gains. If you are looking to stay on track and continue with linear progression, then finding a good workout program is the key. Where do you look for a good workout program? Check out the Boostcamp App for some great programs. 

Boostcamp is home to over 50 FREE workout programs that consist of strength, hypertrophy, or functional fitness, or both, from the push pull legs program all the way to upper lower. However, with Boostcamp, you don’t have to just follow a pre-written program, you also can create your own program as well, and track your progress to make sure you are on the right track. That being said, when you are looking to incorporate some arm training to further your powerlifting progress, then check out Boostcamp.

Wrap Up

Overall, if you are looking for a good program to build a solid foundation of strength and size, or you are looking to take over Gotham City, then the Big Like Bane program is for you. It has the perfect balance of compound and isolation exercises, as well as good volume and intensities throughout the entire program.

So, will you be getting Big Like Bane in 10 weeks?

Boostcamp has plenty of free programs, so be sure to check them out and follow Boostcamp on Instagram and subscribe on YouTube!