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Batwoman

by Herns V.
1 athletes joined

Program Description

Focused into progresive overload, wheather is it by adding more volume, reps or weight in order to get stronger.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 11, 2025 10:03
  • Last Edited
    Aug 13, 2025 02:59

Summary

Unleash your inner strength with the Batwoman program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Committing to four days a week, you'll tackle a balanced mix of lower and upper body workouts, focusing on compound movements and targeted exercises to sculpt and strengthen your physique. Each session is crafted to push your limits, utilizing a full gym setup to maximize your gains. Join this empowering journey and transform your body while building confidence and resilience!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Glutes
11.9%
Quadriceps
9.4%
Triceps
9.1%
Lats
8.8%
Upper Back
8.2%
Abs
6.9%
Middle Delts
6.5%
Biceps
5.6%
Front Delts
5.5%
Chest
4.5%
Lower Back
4.1%
Rear Delts
3.1%
Abductors
1.9%
Adductors
1%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-20 reps
RPE 7-10
2
Hip Thrust (Machine)
3
5-15 reps
RPE 7-10
3
Split Squat (Smith Machine)
2
5-12 reps
RPE 7-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Hip Abductor (Machine)
3
8-15 reps
RPE 8.5-10
6
Seated Cable Crunch
2
12-16 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
10-16 reps
RPE 7-9
3
Good Morning
3
10-15 reps
RPE 7-10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8-10
5
Lying Leg Curl
3
10-12 reps
RPE 8-10
6
Seated Cable Crunch
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-20 reps
RPE 7-10
2
Hip Thrust (Machine)
3
5-15 reps
RPE 7-10
3
Split Squat (Smith Machine)
2
5-12 reps
RPE 7-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Hip Abductor (Machine)
3
8-15 reps
RPE 8.5-10
6
Seated Cable Crunch
2
12-16 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
10-16 reps
RPE 7-9
3
Good Morning
3
10-15 reps
RPE 7-10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8-10
5
Lying Leg Curl
3
10-12 reps
RPE 8-10
6
Seated Cable Crunch
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 7-10
2A
Wide Grip Lat Pulldown
3
12-20 reps
RPE 7-10
2B
Seated Dip (Machine)
3
10-16 reps
RPE 7-10
3
T-Bar Row
2
12-15 reps
RPE 7-10
4
Lateral Raise (Machine)
3
10-16 reps
RPE 8-10
5
Standing Pullover (Cable)
2
10-16 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-15 reps
RPE 7-10
2
Seated Dip (Machine)
3
8-12 reps
RPE 7-10
3
T-Bar Row
3
8-12 reps
RPE 7-10
4
Chest Press (Machine)
3
10-12 reps
RPE 7-10
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8-10
6
Reverse Pec Deck
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 7-10
2A
Wide Grip Lat Pulldown
3
12-20 reps
RPE 7-10
2B
Seated Dip (Machine)
3
10-16 reps
RPE 7-10
3
T-Bar Row
2
12-15 reps
RPE 7-10
4
Lateral Raise (Machine)
3
10-16 reps
RPE 8-10
5
Standing Pullover (Cable)
2
10-16 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-15 reps
RPE 7-10
2
Seated Dip (Machine)
3
8-12 reps
RPE 7-10
3
T-Bar Row
3
8-12 reps
RPE 7-10
4
Chest Press (Machine)
3
10-12 reps
RPE 7-10
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8-10
6
Reverse Pec Deck
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8-10
2
Hip Thrust (Machine)
3
10-16 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
8-16 reps
RPE 7-10
4
Leg Curl
3
10-16 reps
RPE 8-10
5
Abs Crunch (Machine)
3
8-16 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8-10
2
Hip Thrust (Machine)
3
10-16 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
8-16 reps
RPE 7-10
4
Leg Curl
3
10-16 reps
RPE 8-10
5
Abs Crunch (Machine)
3
8-16 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8-10
2
Hip Thrust (Machine)
3
10-16 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
8-16 reps
RPE 7-10
4
Leg Curl
3
10-16 reps
RPE 8-10
5
Abs Crunch (Machine)
3
8-16 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8-10
2
Hip Thrust (Machine)
3
10-16 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
8-16 reps
RPE 7-10
4
Leg Curl
3
10-16 reps
RPE 8-10
5
Abs Crunch (Machine)
3
8-16 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-16 reps
RPE 7-10
2
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 7-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
6
Reverse Pec Deck
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
2B
Preacher Curl (EZ Bar)
3
8-16 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 8-10
5
JM Press (Dumbbell)
3
10-16 reps
RPE 8-10
6
Standing Pullover (Cable)
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-16 reps
RPE 7-10
2
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 7-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
6
Reverse Pec Deck
3
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 7-10
2B
Preacher Curl (EZ Bar)
3
8-16 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 8-10
5
JM Press (Dumbbell)
3
10-16 reps
RPE 8-10
6
Standing Pullover (Cable)
3
8-15 reps
RPE 7-10
Week 1
1 / 4 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
10-20 Reps
@7-10
2
Hip Thrust (Machine)
3 Sets
5-15 Reps
@7-10
3
Split Squat (Smith Machine)
2 Sets
5-12 Reps
@7-10
4
Leg Extension
3 Sets
10-15 Reps
@8-10
5
Hip Abductor (Machine)
3 Sets
8-15 Reps
@8.5-10
6
Seated Cable Crunch
2 Sets
12-16 Reps
@8-10
Day 2
1
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@7-10
2A
Wide Grip Lat Pulldown
3 Sets
12-20 Reps
@7-10
2B
Seated Dip (Machine)
3 Sets
10-16 Reps
@7-10
3
T-Bar Row
2 Sets
12-15 Reps
@7-10
4
Lateral Raise (Machine)
3 Sets
10-16 Reps
@8-10
5
Standing Pullover (Cable)
2 Sets
10-16 Reps
@7-10
Day 3
1
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-10
2
Hip Thrust (Machine)
3 Sets
10-16 Reps
@8-10
3
Leg Press (45 Degrees)
3 Sets
8-16 Reps
@7-10
4
Leg Curl
3 Sets
10-16 Reps
@8-10
5
Abs Crunch (Machine)
3 Sets
8-16 Reps
@8-10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-16 Reps
@7-10
2
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@7-10
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-10
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@7-10
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@7-10
6
Reverse Pec Deck
3 Sets
8-15 Reps
@7-10