Batman Protocol
Transform into a hero-like figure with this 4-week program. Rerun this program with different rep ranges to create a new muscle stimulus. Hope you enjoy!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–10 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @10 | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 4 | Seated Row (Cable) | 3 | 6–8 reps | @10 |
| 5 | Bicep Curl (Barbell) | 3 | 12–15 reps | @10 |
| 6 | Skull Crusher (Dumbbell) | 3 | 12–15 reps | @10 |
| 7 | Cable Crunch | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @10 | ||
| 2 | Reverse Lunge (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Leg Press | 3 | 10–12 reps | @10 |
| 4 | Leg Extension | 3 | 12–15 reps | @10 |
| 5 | Standing Calf Raise | 4 | 12–15 reps | @10 |
| 6 | Neck Curl | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 2 | Barbell Row | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 3 | Upright Row (Cable) | 3 | 10–12 reps | @10 |
| 4 | Incline Chest Press (Machine) | 3 | 10–12 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 4–6 reps | @8 |
| 1 | 4–6 reps | @10 | ||
| 2 | Hip Thrust (Barbell) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 3 | Leg Curl | 3 | 12–15 reps | @10 |
| 4 | Standing Calf Raise | 4 | 12–15 reps | @10 |
| 5 | Decline Sit Up (Weighted) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 4 | 6–10 reps | @8 |
| 2 | Overhead Press (Machine) | 4 | 10–12 reps | @10 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @10 |
| 4 | Alternating Dumbbell Curl | 3 | 12–15 reps | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 5B | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Batman Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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 Protocol 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Batman Protocol 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
