Batman year one
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 10 reps | @6 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 2 | Lat Pulldown | 2 | 10 reps | @6 |
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 3 | Lying Leg Curl | 2 | 10 reps | @6 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 4 | 21s (EZ Bar) | 3 | 2 reps | — |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 6 | Front Raise | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 7 | Russian Twist (Dumbbell) | 3 | 12 reps | @10 |
| 8 | Run | 1 | 10 min | — |
| 9 | Run | 1 | 45 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 10 min | — |
| 2 | Incline Bench Press (Barbell) | 4 | 10 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 3 | High Row | 4 | 10 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 4 | Single Leg Press | 4 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 5 | Hammer Curl | 4 | 10 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 4 | 10 reps | — |
| 7 | Run | 1 | 2 min | @6.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Seated Wide-Grip Row (Cable) | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Bulgarian Split Squat (Bodyweight) | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Bicep Curl (Machine) | 3 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Tricep Extension (Machine) | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Plank | 3 | 1 min |
| 7 | Run | 1 | 18 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 20 min | @7.5 |
| 2 | Decline Bench Press (Barbell) | 4 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Lat Pulldown | 4 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 4 | Preacher Curl (Barbell) | 4 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 5 | Tricep Rope Push Down (Cable) | 4 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 6 | Abs Crunch (Weighted) | 3 | 10 reps | — |
| 7 | Run | 1 | 88 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 222 min |
| 2 | Bench Press (Wide Grip) | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Hang Power Clean | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Leg Extension | 4 | 10 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Bicep Curl (Barbell) | 4 | 10 reps |
| 6 | Single Arm Overhead Tricep Extension | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | Russian Twist | 1 | 10 reps |
| 8 | Run | 1 | 44 min |
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, Batman year one 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 full 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 100 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.
Batman year one is structured around 5 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.
Batman year one 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
