Dark Knight
by Greg V.
18 athletes joined
Program Description
Get Bat-Strong!
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 14, 2024 11:56
Last Edited
Jul 12, 2024 07:01
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
12 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Incline Bench Press (Barbell)4 Sets
12 Reps
4
Chest Fly (Dumbbell)4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
9
Dip (Bodyweight)3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)2 Sets
12 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Incline Bench Press (Barbell)4 Sets
12 Reps
4
Chest Fly (Dumbbell)4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
9
Dip (Bodyweight)3 Sets
12 Reps
Day 5
1
Barbell Row4 Sets
8 Reps
2
T-Bar Row3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Upright Row (Cable)3 Sets
10 Reps
6
Bicep Curl (Barbell)3 Sets
15 Reps
7
Bicep Curl (Dumbbell)3 Sets
20 Reps
8
Hammer Curl3 Sets
20 Reps
9
Pull-Up (Bodyweight)3 Sets
10 Reps
Day 2
1
Barbell Row4 Sets
8 Reps
2
T-Bar Row3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Upright Row (Cable)3 Sets
10 Reps
6
Bicep Curl (Barbell)3 Sets
15 Reps
7
Bicep Curl (Dumbbell)3 Sets
20 Reps
8
Hammer Curl3 Sets
20 Reps
9
Pull-Up (Bodyweight)3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)5 Sets
12 Reps
2
High Pull3 Sets
10 Reps
3
Face Pull3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
4B
Front Raise3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
5
Squat (Barbell)4 Sets
8 Reps
6
Lunge (Dumbbell)3 Sets
10 Reps
7
Glute Bridge (Bodyweight)2 Sets
15 Reps
8
Standing Calf Raise2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)5 Sets
12 Reps
2
High Pull3 Sets
10 Reps
3
Face Pull3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
4B
Front Raise3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
5
Squat (Barbell)4 Sets
8 Reps
6
Lunge (Dumbbell)3 Sets
10 Reps
7
Glute Bridge (Bodyweight)2 Sets
15 Reps
8
Standing Calf Raise2 Sets
15 Reps