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    Batman Workout Program

    Uploaded by

    József Budai
    The document outlines a 7 week strength training program focused on increasing strength for low bar squats, deadlifts, bench press, weighted pullups, farmers walks, front squats and shoulder presses. Each week increases the weight and decreases reps over 3-6 sets. Auxiliary exercises include tricep extensions, bicep curls, battle ropes, pushups, chinups and lateral raises. Progress is tracked by entering new 1 rep max weights and AMRAP reps.

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    © All Rights Reserved
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    Batman Workout Program

    Uploaded by

    József Budai
    329 views4 pages
    The document outlines a 7 week strength training program focused on increasing strength for low bar squats, deadlifts, bench press, weighted pullups, farmers walks, front squats and shoulder presses. Each week increases the weight and decreases reps over 3-6 sets. Auxiliary exercises include tricep extensions, bicep curls, battle ropes, pushups, chinups and lateral raises. Progress is tracked by entering new 1 rep max weights and AMRAP reps.

    Original Description:

    Superhero Workout Routine

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    The document outlines a 7 week strength training program focused on increasing strength for low bar squats, deadlifts, bench press, weighted pullups, farmers walks, front squats and shoulder presses. Each week increases the weight and decreases reps over 3-6 sets. Auxiliary exercises include tricep extensions, bicep curls, battle ropes, pushups, chinups and lateral raises. Progress is tracked by entering new 1 rep max weights and AMRAP reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    329 views4 pages

    Batman Workout Program

    Uploaded by

    József Budai
    The document outlines a 7 week strength training program focused on increasing strength for low bar squats, deadlifts, bench press, weighted pullups, farmers walks, front squats and shoulder presses. Each week increases the weight and decreases reps over 3-6 sets. Auxiliary exercises include tricep extensions, bicep curls, battle ropes, pushups, chinups and lateral raises. Progress is tracked by entering new 1 rep max weights and AMRAP reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    Batman Workout:

    Monday: Wednesday:
    Low Bar Squat 70 4x10 Deadlift 80 4x4
    Bench Press 70 4x10 Weight Pullup To 12rm
    Week 1
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 3 Rounds
    Low Bar Squat 75 4x8 Farmers Walk 85 20m x 4rounds
    Bench Press 75 4x8 Weight Pullup To 10rm
    Week 2
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 3 Rounds
    Low Bar Squat 80 3x6 Deadlift 87 3x3
    Bench Press 80 3x6 Weight Pullup To 8rm
    Week 3
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 4 Rounds
    Low Bar Squat 85 3x4 Farmers Walk 90 20m x 3rounds
    Bench Press 85 3x4 Weight Pullup To 6rm
    Week 4
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 4 Rounds
    Low Bar Squat 90 2x2 Deadlift 95 2x2
    Bench Press 90 2x2 Weight Pullup To 4rm
    Week 5
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 5 Rounds
    Low Bar Squat 95 2x1 Farmers Walk 95 20m x 2rounds
    Bench Press 95 2x1 Weight Pullup To 2rm
    Week 6
    Tricep Ext Work upto 3x10 Bicep Curls Work Upto 3x10
    Battle Ropes 1min / 30sec 5 Rounds

    Week 7

    Battle Ropes 1min / 30sec 6 Rounds


    Low Bar Squat To Max Farmers Walk To Max 20m
    Bench Press To Max Weight Pullup To Max
    Week 8
    Pushups AMRAP
    Battle Ropes 1min / 30sec 6 Rounds
    Friday: Saturday:
    Front Squat 75 10x3 EMOM
    Shoulder Press 70 6x6 Barbell Row Work Upto3x8
    Pushups AMRAP Chinups AMRAP
    Sled Push 50m 3 Rounds Lateral Raises Work Upto3x12

    Shoulder Press 75 5x5 Db Rows Work upto3x8


    Pushups AMRAP Chinups AMRAP
    Sled Push 50m 3 Rounds Lateral Raises Work Upto
    Front Squat 80 10x3 EMOM
    Shoulder Press 80 4x4 Barbell Row Work Upto3x8
    Pushups AMRAP Chinups AMRAP
    Sled Push 50m / 30sec 4 Rounds Lateral Raises Work Upto

    Shoulder Press 85 3x3 Db Rows Work Upto3x8


    Pushups AMRAP Chinups AMRAP
    Sled Push 50m 4 Rounds Lateral Raises Work Upto
    Front Squat 85 10x3 EMOM
    Shoulder Press 90 2x2 Db Rows Work Upto3x8
    Pushups AMRAP Chinups AMRAP
    Sled Push 50m 5 Rounds Lateral Raises Work Upto

    Shoulder Press 95 2x1 Db Rows Work Upto3x8


    Pushups AMRAP Chinups AMRAP
    Sled Push 50m 5 Rounds Lateral Raises Work Upto
    Deadlift To Max
    Shoulder Press To Max

    Sled Push 50m 6 Rounds

    Chinups AMRAP
    Sled Push 50m 6 Rounds
    Enter 1rm: Weight: New PR Strength Increase:
    Low Bar Squat: 100
    Deadlift: 100
    Bench Press: 100
    Shoulder Press: 100
    Weighted Pullup: 100
    Farmers Walk: 100
    Front Squat: 100
    Enter AMRAP: Reps: New AMRAP
    Pushups:
    Chinups:
    Kg/Lbs
    -100
    -100
    -100
    -100
    -100
    -100
    -100

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