Beginner–IntermediateFree

Caped Crusader (Bodybuilding/Lifting) (Batman Inspired Lift)

Reyes Saúl F.· May 2024

iOS & Android

Overview

Length

10 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle, Women's

Equipment

Full Gym

Session length

60 min

UPPER/ LOWER Program This program to maximize muscle growth and endurance through exercise that used with body weight and endurance. You’ll be using no equipment whatsoever, but of course try your best to make that things around you to use for a place holder for equipment. This is following by an upper lower level of maintenance and training for control of the program and simplicity. NOTE as what Batman does focus on sleep, nutrition and cardio for the days you feel needed but mainly on Sunday and Saturday. I would highly recommend that you throw in some (Close Grig Conventional Squats HEEL ELEVATED) and the Guillotine Press for just better leg and chest movements THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

14.4%

Triceps

12.1%

Hamstrings

11.6%

Front Delts

9.5%

Middle Delts

8.6%

Glutes

7.7%

Upper Back

7.4%

Chest

6.7%

Lats

5.7%

Calves

4.9%

Lower Back

Biceps

2.8%

Rear Delts

2.1%

Abs

1.8%

Adductors

1.1%

Abductors

0.5%

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Leg Curl	3	12–15 reps	@8.5
2	Leg Press	1	8–12 reps	@10
		1	8–12 reps	—
3	Leg Extension	1	10–15 reps	@9
		3	10–15 reps	—
Superset
4A	Seated Calf Raise	1	20–30 reps	@10
		1	20–30 reps	—
4B	Standing Calf Raise	1	20–30 reps	@10
		1	20–30 reps	—
5	Front Squat (Paused)	1	10–16 reps	@9
		1	10–14 reps	@9.5
		1	10–12 reps	@10
6	Heel Elevated Squats (Conventional/ Wide grip)	3	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Curl	3	12–15 reps	@8.5
2	Leg Press	1	8–12 reps	@10
		1	8–12 reps	—
3	Leg Extension	1	10–15 reps	@9
		3	10–15 reps	—
Superset
4A	Seated Calf Raise	1	20–30 reps	@10
		1	20–30 reps	—
4B	Standing Calf Raise	1	20–30 reps	@10
		1	20–30 reps	—
5	Squat (Paused)	1	10–16 reps	@9
		1	10–14 reps	@9.5
		1	10–12 reps	@10
6	Heel Elevated Squats (Conventional/ Wide grip)	2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	1	12 reps	@7
		1	10 reps	@8
		1	8 reps	@9.5
2	Romanian Deadlift (Barbell)	1	12 reps	@7
		1	10 reps	@8
		1	8 reps	@9.5
Superset
3A	Seated Shoulder Press (Dumbbell)	1	14 reps	@8
		1	15 reps	@8
		1	16 reps	@9
		1	17 reps	@9
3B	Tricep Pushdown (Cable)	1	14 reps	@8
		1	15 reps	@8
		1	16 reps	@9
		1	17 reps	@9
4	Incline Bench Press (Dumbbell)	1	12 reps	@9
		1	14 reps	@9
		1	16 reps	@9
5	Bent Over Row (Dumbbell)	2	16 reps	@9
		2	18 reps	@10
Superset
6A	Lateral Raise (Dumbbell)	1	14 reps	@9
		1	16 reps	@9
		1	18 reps	@9.5
		1	20 reps	@10
6B	Skull Crusher	1	14 reps	@9
		1	16 reps	@9
		1	18 reps	@9.5
		1	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Cable)	1	10–15 reps	@8.5
		2	10–15 reps	—
2	Bench Press (Paused)	1	10–12 reps	@10
		1	8–10 reps	—
Superset
3A	Arnold Press	1	10–12 reps	@9
		1	10–12 reps	@9.5
		1	10–12 reps	@10
3B	Lateral Raise (Cable)	1	10–12 reps	@9
		1	10–12 reps	@9.5
		1	10–12 reps	@10
4	Lat Pulldown	2	12–18 reps	@8.5
		2	12–18 reps	@9
5	Incline Curl (Dumbbell)	3	8–12 reps	@9
Superset
6A	Tricep Kickback	1	15–20 reps	@10
		1	15–20 reps	—
6B	Single Arm Pushdown	1	15–20 reps	@10
		1	15–20 reps	—

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Caped Crusader (Bodybuilding/Lifting) (Batman Inspired Lift) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 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.

Caped Crusader (Bodybuilding/Lifting) (Batman Inspired Lift) 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Caped Crusader (Bodybuilding/Lifting) (Batman Inspired Lift) 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

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