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Batman year one
by Nicolas Mares
15 athletes joined
Program Description
Power lifts and body lifters ish
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Apr 13, 2024 05:51
Last Edited
Jul 23, 2024 02:55
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins