Batman Protocol

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!

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Weighted)

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Skull Crusher (Dumbbell)

Cable Crunch

Squat (Barbell)

Reverse Lunge (Barbell)

Leg Press

Leg Extension

Standing Calf Raise

Neck Curl

Incline Bench Press (Dumbbell)

Barbell Row

Upright Row (Cable)

Incline Chest Press (Machine)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Decline Sit Up (Weighted)

Dip (Weighted)

Overhead Press (Machine)

Lateral Raise (Cable)

Alternating Dumbbell Curl

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