Dark Knight Workout

Last year, Batman’s workout was released.  It ended up being crazy ridiculous and deemed damn near impossible.  For reference, here’s the workout below:


Dark Knight Workout – Click to enlarge

As I said: damn near impossible.  Some days he works out for like 4 hours.  Add in the 20 mile runs, heavy ass deadlifts, Olympic lifts, and fighting crime, then you start to wonder when the heck this guy has time to recover.   The guy must never sleep.  Alfred must cover up the bags under his eyes with tons of makeup.

It makes me wonder though.  If I were Batman, what would my workouts look like?  Obviously, it would have to be realistic and allow for optimal recovery.  Also, it would have to get me super strong, agile, and make me a total freakin’ badass.

So, what would that workout look like?

It wouldn’t be as intense as the one shown above.  In fact, it would be super simple, yet still pretty damn cool.

Ladies and Gentlemen, the moment you’ve all be waiting for:

The Dark Knight Workout


1: Broad Jumps – 3 sets of 3 reps

2A: Power Cleans – 5 sets of 2 reps

2B: Bear Crawls – 5 x 20 yards

3A: Bulgarian Split Squat – 2 sets of 5 reps

3B: TRX Horizontal Pullups – 2 sets of 5 reps

3C: Single Leg Romanian Deadlifts – 2 sets of 5 reps

3D: Handstand Pushups with Weight Vest – 2 sets of 5 reps


1: 30 minutes massage from Gotham City’s most expensive masseuse

2: Turkish Get Ups – work up to a heavy single on each side


1: Lateral Hops – 3 sets of 3 reps

2: Deadlift – 5 reps, add weight and rest 2 min, 3 reps, add weight and rest 2 min, 2 reps

3A: Single Arm Kettlebell Push Press – 2 sets of 5 reps

3B: Single Leg Single Arm Kettlebell Row – 2 sets of 8 reps

4: Ring Pullup Ladder – (1 rep, rest 15 seconds, 2 reps, rest 15 seconds, 3 reps, rest 15 seconds, 4 reps, rest 15 seconds, 5 reps, rest 15 seconds, 6 reps, rest 15 seconds, 7 reps, rest 15 seconds, go back to 1 rep and go up ladder again until failure).


1: Lateral bounds – 3 sets of 3 reps

2: Hill sprints for 10 minutes

3: Heavy carries (farmer’s, suitcase, yoke bar etc.)


1: Single Leg Barbell Deadlift – 6 sets of 1 rep

2: Ring Muscle Up (with weight vest) – 6 sets of 1 rep

3: Bodyweight complex (3 rounds, 15 reps each) – pushups, strict pullups, lateral lunges


Go on lots of dates with hot girls.


Hang out with Alfred – play chess, bridge, cribbage, battleship etc.

Tough As Nails

Obviously, if I was Batman, I’d be a genetic freak and be able to actually recover from this beast of a week (without the use of anabolics; duh I’m a superhero).  The cool thing about the workouts above is that they all last under an hour.

If you noticed, I followed Dan John’s “Rule of 10” (10 total reps).  This is a great way to get stronger without tons of volume.  This means ample recovery time and less time spent in the gym.

Think You Can Be Batman?

I dare you to try this.  I wonder if Christian Bale could complete it.