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Batman Physique: 14‑Week Superhero Build

Build the strength, size, and shredded look of the Dark Knight with this intense 3‑phase, 14‑week training plan.

Professional

Build Muscle

5 days/week

Gym

For Men

14 Weeks

Workout Plan

فاز اول : افزایش توان مانند بت من ( هفته ۱ تا ۵ ام )

Day 1

1

Barbell Full Squat

Barbell Full Squat - frame 1

Barbell Full Squat - frame 2

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

2

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

3

Lever Seated Leg Press

Lever Seated Leg Press - frame 1

Lever Seated Leg Press - frame 2

Set	Reps	Weight
1	6	-
2	6	-
3	6	-
4	6	-

Notes:

Superset with next exercise (hack squat)

4

Sled Hack Squat

Sled Hack Squat - frame 1

Sled Hack Squat - frame 2

Set	Reps	Weight
1	6	-
2	6	-
3	6	-
4	6	-

Notes:

Superset with previous exercise (leg press)

5

Dumbbell Lunge

Dumbbell Lunge - frame 1

Dumbbell Lunge - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

6

Box Jump

Box Jump - frame 1

Box Jump - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

7

Lever Seated Calf Raise (Plate-Loaded)

Lever Seated Calf Raise (Plate-Loaded) - frame 1

Lever Seated Calf Raise (Plate-Loaded) - frame 2

Set	Reps	Weight
1	6	-
2	6	-
3	6	-
4	6	-

Day 2

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Day 3

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Day 4

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فاز دوم : ساخت عضلات قدرتمند مانند بت من ( هفته ۶ تا ۱۰ ام )

Day 1

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Day 2

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Day 3

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Day 4 Rest

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

فاز سوم : کات شوید مانند بت من ( هفته ۱۱ تا ۱۴ ام )

Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Workout Plan • Coach Guide • Frequently Asked Questions