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

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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

This day mainly is focused around the upper body 

Bench Press (Close Grip)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Day 1 • Upper 

This day mainly is focused around the Lower body 

Leg Curl

Leg Press

Leg Extension

Squat (Paused)

Front Squat (Paused)

Day 2 • Lower

Day 4 • Lower

This day mainly is focused around the Upper body 

Chest Fly (Cable)

Bench Press (Paused)

Lat Pulldown

Dumbbell Row

Day 3 • Upper

Heel Elevated Squats (Conventional/ Wide grip)

Incline Curl (Dumbbell)

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