Becoming Batman Phase 1

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bulgarian Split Squat (Dumbbell)

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Farmer's Walk (Weighted)

Landmine Rotations

Seated Hamstring Curl

Full Body Strength

Choose 1 of the options. Complete 30-60 minutes at a steady, easy pace. Slowly increase time by week

Rowing Machine Erg (Cardio Machine) 

Bike

Zone 2 Cardio

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Hip Adductor (Machine)

Choose 1 option. Start with 5-10 min warm up at comf. pace. Finish with 5-10 min cooldown easy pace.

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