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Batman Protocol

by Chase
5 athletes joined

Program Description

Unleash your inner hero with the Batman Protocol, a dynamic 4-week program designed to elevate your strength and muscle size. Committing to five days a week, you'll engage in a balanced mix of traditional resistance training and more functional exercises that challenge your limits and build real muscle. 3x upper and 2x lower a week is a perfect balance to build a fantastic physique. Compound movements complemented with accessories are what this program is built on. Getting strong with the basics to build real-world strength. Each session is crafted to enhance your output, ensuring you’re not just training hard but training smart. Get ready to transform your physique and channel your inner Dark Knight!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2025 12:23
  • Last Edited
    Sep 04, 2025 09:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
9.3%
Biceps
8.4%
Middle Delts
7.8%
Hamstrings
7.7%
Upper Back
7.6%
Quadriceps
7.6%
Chest
7.3%
Glutes
7.2%
Abs
7.1%
Lats
5.3%
Calves
4.4%
Lower Back
2.2%
Neck
1.6%
Adductors
1.5%
Forearms
1.3%
Abductors
0.3%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Seated Row (Cable)
3
6-8 reps
RPE 10
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
7
Cable Crunch
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Seated Row (Cable)
3
6-8 reps
RPE 10
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
7
Cable Crunch
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Seated Row (Cable)
3
6-8 reps
RPE 10
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
7
Cable Crunch
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Seated Row (Cable)
3
6-8 reps
RPE 10
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
7
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
12-15 reps
RPE 10
6
Neck Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
12-15 reps
RPE 10
6
Neck Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
12-15 reps
RPE 10
6
Neck Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
12-15 reps
RPE 10
6
Neck Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Upright Row (Cable)
3
10-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Upright Row (Cable)
3
10-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Upright Row (Cable)
3
10-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Upright Row (Cable)
3
10-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
2-4 reps
2-4 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
RPE 8
2
Overhead Press (Machine)
4
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
RPE 8
2
Overhead Press (Machine)
4
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
RPE 8
2
Overhead Press (Machine)
4
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
RPE 8
2
Overhead Press (Machine)
4
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8
2
Bench Press (Barbell)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@10
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Seated Row (Cable)
3 Sets
6-8 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@10
6
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
6-10 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@10
2
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
12-15 Reps
@10
5
Standing Calf Raise
4 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Barbell Row
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Upright Row (Cable)
3 Sets
10-12 Reps
@10
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@10
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Standing Calf Raise
4 Sets
12-15 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
@10
Day 5
1
Dip (Weighted)
4 Sets
6-10 Reps
@8
2
Overhead Press (Machine)
4 Sets
10-12 Reps
@10
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
12-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
5B
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@10