ABSOLUTE BATMAN

If you don’t have time to do 7 training sessions each week, there is 4

day a week version of this program available in Project Hero.

This program has 5 training days per week but 7 total training
sessions per week which means two days a week will you will be
training twice, once in the morning and once in the evening.
Check the program to see which days are double training days.
Use the Double Progression method for the resistance training
workouts. Focus on increasing reps first, then add weight once
you hit the top of the rep range.
Rest between sets until you feel fully recovered and ready to
perform at your best.
Perform all sets to 1-2 reps shy of failure. If you feel comfortable,
take the last set of each exercise to failure, but avoid doing this
for exercises where it is dangerous to do so.
Eat in a calorie surplus of 250-500 calories a day to build mass.
Ensure you’re consuming enough protein (0.8 - 1.3 g of protein
per lb of bodyweight per day), along with balanced meals
including carbs, fats, and micronutrients.
To help you figure out what to eat to build muscle, I’ve included
a week long meal plan as an example! More more plans and my
recipe book can be found here.
Each resistance training day has a mobility section (2a & 2b)
where you will be using loaded stretches to improve your
usable range of motion. After you’ve performed these
movements move slowly into the stretch and take 2 deep
breathes in the stretch before coming out of it and starting your
next rep. If it is a static movement where you hold a position,
just breath deeply throughout.

KEY
= SUPERSET
 DAY 1 / MORNING
LOWER BODY
1a. Jump Rope 2 x 60 seconds
1b. Lateral Shuffles 2 x 20

2a. Dead Hangs 2 x 60 seconds total*

2b. Body Weight Cossack Squat 2 x 12

3. High Bar Back Squat 4 x 6-10

4. Barbell Romanian Deadlifts 4 x 8-12

5. Dumbbell Lateral Step Ups 4 x 8-12/side

6. Seated Hamstring Curls 4 x 8-12

7a. Single Arm Farmers Carry 3 x 45 seconds/side

7b. Copenhagen Plank 3 x 30 seconds/side

*Breaks are allowed, but no longer than 60 seconds total.

DAY 1 / EVENING
MARTIAL ARTS STRIKING
1. Warm Up (10 Minutes):
Shadowboxing and footwork drills.
Dynamic stretches (shoulders, hips, ankles).

2. Skill Work (20 Minutes):

Practice new striking skills:
Combos (e.g., jab-cross-slip-hook).
Defensive techniques (blocking, slipping, parrying).
Footwork drills (lateral movement, circling).

3. Light Sparring (30 Minutes):

5 rounds of 3 minutes, 1 minute rest.
Focus on control, timing, and integrating skills (~30-50% intensity).

4. Cooldown (10 Minutes):

Stretch shoulders, wrists, and hamstrings.
Deep breathing for recovery.

KEY
= SUPERSET
 DAY 2
UPPER BODY
1a. Forward Run to Back Pedal 2 x 8
1b. Side to Side Run 2 x 12

2a. Loaded Pancake Stretch 2 x 8

2b. Dead Hangs 2 x 60 seconds total*

3. Barbell Overhead Press 4 x 6-10

4. Weighted Pull Ups 4 x 6-10

5. Dumbbell Bench Press 4 x 8-12

6. Barbell Bent Over Rows 4 x 8-12

7a. Farmers Carry 3 x 45 seconds/side

7b. Modified Candle Sticks 3 x AMRAP**

8a. Incline Bicep Curls 3 x 12-15

8b. Dumbbell Skull Crushers 3 x 12-15

*Breaks are allowed, but no longer than 60 seconds total.

**As many reps as possible.

KEY
= SUPERSET
 DAY 3
SKILL REFINEMENT
1. Warm Up (10 Minutes):
Shadowboxing, agility drills, and dynamic stretches.

2. Skill Refinement (20 Minutes):

Practice and polish existing techniques: striking combos, takedowns,
transitions, and escapes.

3. Integrated Practice (30 Minutes):

Simulate real life scenarios:
Spar against multiple opponents.
Navigate obstacles while striking and grappling.
Transition between striking and grappling.

4. Cooldown (10 Minutes):

Stretch shoulders, wrists, and hamstrings.
Deep breathing for recovery.

KEY
= SUPERSET
 DAY 4
LOWER BODY
1a. Pogo Hops 2 x 20
1b. Lateral Shuffles 2 x 20

2a. Jefferson Curls 2 x 8

2b. Bodyweight Cossack Squat 2 x 12

3. Trap Bar Deadlift 4 x 6-10

4. Hack Squats 4 x 8-12

5. Bulgarian Split Squats 4 x 6-10/side

6. Seated Hamstring Curls 4 x 8-12

7a. Single Arm Farmers Carry 3 x 45 seconds/side

7b. Adductor Machine 3 x 12-15

KEY
= SUPERSET
 DAY 5 / MORNING
UPPER BODY
1a. Forward Run to Back Pedal 2 x 8
1b. Side to Side Run 2 x 12

2a. Loaded Pancake Stretch 2 x 8

2b. Dead Hangs 2 x 60 seconds total*

3. Weighted Pull Ups 4 x 8-12

4. Barbell Bench Press 4 x 6-10

5. Chest Supported Machine Rows 4 x 8-12

6. Weighted Dips 4 x 8-12

7a. Farmers Carry 3 x 45 seconds/side

7b. Modified Candle Sticks 3 x AMRAP**

8a. Dumbbell Hammer Curls 3 x 12-15

8b. Over Rope Cable Tricep Extensions 2 x 12-15

*Breaks are allowed, but no longer than 60 seconds total.

**As many reps as possible.

DAY 5 / EVENING
MARTIAL ARTS GRAPPLING
1. Warm Up (10 Minutes):
Shrimping, forward/backward rolls.
Dynamic stretches (shoulders, hips, back).

2. Skill Work (20 Minutes):

Drill grappling techniques:
Takedowns (e.g., single leg, double leg).
Positional transitions (e.g., side control to mount).
Escapes (e.g., guard recovery, mount escape).

3. Light Rolling (30 Minutes):

5 rounds of 5 minutes, 1 minute rest.
Focus on technique, transitions, and positional control (~50-60%
intensity).

4. Cooldown (10 Minutes):

Stretch hips, lower back, and shoulders.
Controlled breathing for relaxation.

KEY
= SUPERSET