The Batman: Upper Lower
Be like the Caped Crusader. Conquer your demons. Unleash your potential. Built to sculpt your physique to the superhero you can be.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 3 | Bench Press (Barbell) | 2 | 0 reps | @9 |
| 4 | Lat Pulldown (Close Grip) | 2 | 0 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps | @10 |
| 6 | Single Arm Pushdown | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 7 | Tricep Extension (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 8 | Standing Calf Raise | 5 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 3 | Leg Extension | 2 | 0 reps | @9 |
| 4 | Lying Leg Curl | 2 | 0 reps | @9 |
| 5 | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 7 | Preacher Curl | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 8 | Standing Calf Raise | 5 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 3 | Bench Press (Barbell) | 2 | 0 reps | @9 |
| 4 | Seated Overhead Press (Barbell) | 2 | 0 reps | @9 |
| 5 | Wide Grip Lat Pulldown | 2 | 0 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 2 | 0 reps | @10 |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 8 | Standing Calf Raise | 5 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 2 | 0 reps | @6 |
| 2 | 0 reps | @9 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 0 reps | @9 |
| 3 | Lying Leg Curl | 2 | 0 reps | @9 |
| 4 | Leg Extension | 2 | 0 reps | @9 |
| 5 | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| 6 | Hammer Curl (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 7 | Preacher Curl (Dumbbell) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 8 | Standing Calf Raise | 5 | 0 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Batman: Upper Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Batman: Upper Lower is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Batman: Upper Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
