IntermediateFree

Becoming Batman Phase 1

Christopher M.· Sep 2025

4athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate

Goal

Athletics, Muscle, Women's

Equipment

Full Gym

Session length

60 min

Phase 1 – The Foundation This phase is designed to build your strength, improve movement quality, and lay down the foundation for the rest of your training. You'll train 5 days per week: 3 full-body strength sessions and 2 cardio sessions to build endurance and recovery capacity. Warm-Up (Before Every Strength Workout): 5 minutes of moderate-intensity cardio (Bike, jog, row, or jump rope – anything to get your heart rate up) World’s Greatest Stretch – 12 reps per side Arm Circles – 30 forward + 30 backward Downward Dog to Plank – 15 reps This warm-up gets your body ready to perform and reduces the risk of injury. Training Guidelines: Train every working set within 2 to 0 reps of failure (Stop each set when you feel like you could only do 0–2 more clean reps) Avoid taking complex lifts like squats or deadlifts to failure (Keep 1–2 reps in reserve to maintain safe technique) Take 2 rest days each week (Spread the workouts out in a way that works best for your schedule. Example: M/Tu/Th/Fri/Sat) Aim for quality reps over quantity. Focus on control, full range of motion, and proper form. Progression Method – Double Progression: Each exercise includes a rep range (e.g., 6–10 reps). Start with a weight that allows you to hit the lower end of the range with good form. Stay with that weight until you can hit the upper end of the rep range on all sets. Then, increase the weight slightly and repeat the process. Watch this video for a more in-depth explanation: https://www.youtube.com/watch?v=Rs3LLwY8idk&t=9s Track Your Progress in Boostcamp: You’ll be using Boostcamp to follow this program. Make sure to track all your weights and reps inside the app each week to stay on track and make consistent progress. This is key for knowing when to increase weight and continue progressing through the program. Post Your Wins in Project Hero: Don’t keep your progress to yourself—share it in the Project Hero community! Post your weekly wins, PRs, and progress updates to stay accountable and inspire others on the journey. Check out the Exercise Demos link on Project Hero for video demos of the exercises.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Other

11.3%

Upper Back

10.9%

Cardio

10.5%

Hamstrings

9.9%

Abs

8.6%

Glutes

7.8%

Quadriceps

6.6%

Lats

6.6%

Chest

4.5%

Triceps

4.5%

Front Delts

4.5%

Lower Back

4.4%

Biceps

3.3%

Forearms

3.3%

Adductors

2.1%

Rear Delts

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bulgarian Split Squat (Dumbbell)	3	6–10 reps
2	Bench Press (Dumbbell)	3	6–10 reps
3	Bent Over Row (Dumbbell)	3	8–12 reps
4	Farmer's Walk (Weighted)	3	0.5–1 min
5	Landmine Rotations	3	12–16 reps
6	Seated Hamstring Curl	3	12–15 reps

#	Exercise	Sets	Reps
1	Run	1	30–60 min
2	Rowing Machine Erg (Cardio Machine)	1	30–60 min
3	Bike	1	30–60 min

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	3	7–10 reps
Superset
2A	Half Kneeling Landmine Press	3	3–10 reps
2B	Reaching Situp	3	AMRAP
3	Pull-Up (Bodyweight)	3	5–8 reps
Superset
4A	Single Arm Farmer Carry	3	0.5–60 min
4B	Face Pull	3	12–15 reps
5	Hip Adductor (Machine)	3	8–12 reps

#	Exercise	Sets	Reps	Load
Superset
1A	Run	6	1 min	@7–8
1B	Run	6	1 min	@3–4
Superset
2A	Treadmill	6	1 min	@7–8
2B	Treadmill	6	1 min	@3–4
Superset
3A	Bike	6	1 min	@7–8
3B	Bike	6	1 min	@3–4
Superset
4A	Rowing Machine Erg (Cardio Machine)	6	1 min	@7–8
4B	Rowing Machine Erg (Cardio Machine)	6	1 min	@3–4

#	Exercise	Sets	Reps
1	Trap Bar Deadlift	3	6–10 reps
2	Chest Supported Row (Dumbbell)	3	8–12 reps
3	Heel Elevated Squat	3	7–10 reps
4	Incline Bench Press (Dumbbell)	3	7–10 reps
5	Back Extension (Weighted)	3	8–12 reps
6	Hanging Knee Raise	3	AMRAP

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Becoming Batman Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.

Becoming Batman Phase 1 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Becoming Batman Phase 1 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

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