The Anti-Hero # 1 - The Bat

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THE ANTI-HERO #1 - The Bat
Anyone that knows me at all knows that I am a huge Batman fan. That is probably an understatement. I love the
story of how he came to be, his fighting style, the unique relationships he has with the villains, the imagery...all of it.
So it kind of makes sense that I would design a training program inspired by such a strong character.
I call this program The Anti-Hero #1 - The Bat. Why? Well, first, in many ways Batman is the ultimate anti-hero
who always hid in the shadows. He wasn't looking for praise or popularity. He wasn't trying to get his own reality
show. I thought "anti-hero" was fitting. It also sounded cool!
Anyway, about The Anti-Hero #1 - The Bat. This program is a simple easy-to-follow dumbbell/body weight hybrid
program. It is perfect for those who want to build an awesome power physique, but do not have access to a power
rack and barbells or simply prefer dumbbells. You will need to add weight to the body weight exercises with a
weighted vest or backpack to make it more challenging.
The program is broken into two workouts, three sessions per week. Alternate between them with a day of rest
between sessions. Your training schedule could look like this:

Monday - Workout 1

Tuesday - Rest

Wednesday - Workout 2

Thursday - Rest

Friday - Workout 1

Saturday and Sunday - Rest
Each workout progresses in total volume through the month, so while the exercises may repeat, each workout will
change slightly. Here are the workouts:
Workout 1




Workout 2
1a. Bulgarian Split Squat


1a. Single-leg Dead-lift
1b. Squat Jump



1b. Lunge Jump

2a. Decline Push-up



2a. Pull-up
2b. Invert Row




2b. DB Shoulder Press
3a. DB Swing




3a. Burpee
3b. Swiss Ball Jack-knife


3b. Swiss Ball Rollout
4. Jump Rope Intervals



4. Jump Rope Intervals
For 1a, 2a, 2b: Use 75% 1RM (Wk1-2) and 80% 1RM (Wk 3-4).
For 1b, 3b, 4, and burpee: Use Body Weight for all weeks.
For the DB Swing: Use 20-40lb DB for all weeks.
HOW TO CALCULATE % OF 1RM
# OF REPS
1 2 3 4 5 6 7 8 9 10 11 12
% OF 1RM
100 95 93 90 87 85 83 80 77 75 73 70
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THE ANTI-HERO # 1 - The Bat
Week 1 - Workout 1




1a. Bulgarian Split Squat

(4 x 5, 0s rest)

1b. Squat Jump


(4 x 5, 90s rest)

2a. Decline Push-up

(4 x 5, 0s rest)
2b. Invert Row


(4 x 5, 90s rest)
3a. DB Swing


(4 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(4 x 20s, 10s rest)
4. Jump Rope


(4 x 30s, 30s rest)
Week 1 - Workout 2
1a. Single-leg Dead-lift

(4 x 5, 0s rest)
1b. Lunge Jump


(4 x 5, 90s rest)
2a. Pull-up



(4 x 5, 0s rest)
2b. DB Shoulder Press

(4 x 5, 90s rest)
3a. Burpee



(4 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(4 x 20s, 10s rest)
4. Jump Rope


(4 x 30s, 30s rest)
Week 1 - Workout 3




1a. Bulgarian Split Squat

(4 x 6, 0s rest)

1b. Squat Jump


(4 x 6, 90s rest)

2a. Decline Push-up

(4 x 6, 0s rest)
2b. Invert Row


(4 x 6, 90s rest)
3a. DB Swing


(4 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(4 x 20s, 10s rest)
4. Jump Rope


(4 x 30s, 30s rest)
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THE ANTI-HERO #1 - The Bat
Week 2 - Workout 1
1a. Single-leg Dead-lift

(4 x 6, 0s rest)
1b. Lunge Jump


(4 x 6, 90s rest)
2a. Pull-up



(4 x 6, 0s rest)
2b. DB Shoulder Press

(4 x 6, 90s rest)
3a. Burpee



(4 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(4 x 20s, 10s rest)
4. Jump Rope


(4 x 30s, 30s rest)
Week 2 - Workout 2




1a. Bulgarian Split Squat

(4 x 7, 0s rest)

1b. Squat Jump


(4 x 7, 90s rest)

2a. Decline Push-up

(4 x 7, 0s rest)
2b. Invert Row


(4 x 7, 90s rest)
3a. DB Swing


(5 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(5 x 20s, 10s rest)
4. Jump Rope


(5 x 30s, 30s rest)
Week 2 - Workout 3
1a. Single-leg Dead-lift

(4 x 7, 0s rest)
1b. Lunge Jump


(4 x 7, 90s rest)
2a. Pull-up



(4 x 7, 0s rest)
2b. DB Shoulder Press

(4 x 7, 90s rest)
3a. Burpee



(5 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(5 x 20s, 10s rest)
4. Jump Rope


(5 x 30s, 30s rest)
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THE ANTI-HERO #1 - The Bat
Week 3 - Workout 1




1a. Bulgarian Split Squat

(5 x 5, 0s rest)

1b. Squat Jump


(5 x 5, 90s rest)

2a. Decline Push-up

(5 x 5, 0s rest)
2b. Invert Row


(5 x 5, 90s rest)
3a. DB Swing


(5 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(5 x 20s, 10s rest)
4. Jump Rope


(5 x 30s, 20s rest)
Week 3 - Workout 2
1a. Single-leg Dead-lift

(5 x 5, 0s rest)
1b. Lunge Jump


(5 x 5, 90s rest)
2a. Pull-up



(5 x 5, 0s rest)
2b. DB Shoulder Press

(5 x 5, 90s rest)
3a. Burpee



(5 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(5 x 20s, 10s rest)
4. Jump Rope


(5 x 30s, 20s rest)
Week 3 - Workout 3




1a. Bulgarian Split Squat

(5 x 6, 0s rest)

1b. Squat Jump


(5 x 6, 90s rest)

2a. Decline Push-up

(5 x 6, 0s rest)
2b. Invert Row


(5 x 6, 90s rest)
3a. DB Swing


(6 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(6 x 20s, 10s rest)
4. Jump Rope


(6 x 30s, 20s rest)
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THE ANTI-HERO #1 - The Bat
Week 4 - Workout 1
1a. Single-leg Dead-lift

(5 x 6, 0s rest)
1b. Lunge Jump


(5 x 6, 90s rest)
2a. Pull-up



(5 x 6, 0s rest)
2b. DB Shoulder Press

(5 x 6, 90s rest)
3a. Burpee



(6 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(6 x 20s, 10s rest)
4. Jump Rope


(6 x 30s, 20s rest)
Week 4 - Workout 2




1a. Bulgarian Split Squat

(5 x 7, 0s rest)

1b. Squat Jump


(5 x 7, 90s rest)

2a. Decline Push-up

(5 x 7, 0s rest)
2b. Invert Row


(5 x 7, 90s rest)
3a. DB Swing


(6 x 20s, 10s rest)
3b. Swiss Ball Jack-knife

(6 x 20s, 10s rest)
4. Jump Rope


(6 x 30s, 20s rest)
Week 4 - Workout 3
1a. Single-leg Dead-lift

(5 x 7, 0s rest)
1b. Lunge Jump


(5 x 7, 90s rest)
2a. Pull-up



(5 x 7, 0s rest)
2b. DB Shoulder Press

(5 x 7, 90s rest)
3a. Burpee



(6 x 20s, 10s rest)
3b. Swiss Ball Roll-out

(6 x 20s, 10s rest)
4. Jump Rope


(6 x 30s, 20s rest)
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