Prep Time Workout: Batman Training 2022

By on April 18, 2022

It’s finally here! The Batman Training Routine for 2022. I called this workout the “Prep Time Workout” because, as every Batman fan knows, The Dark Knight can defeat any opponent given the proper preparation.

Batman Training 2022

This is your prep time. The opponent? Life… I guess.

If you want the full story of how I landed on this particular routine, be sure to check out the full Batman Training 2022 video; it is by far my biggest and most ambitious video to date.

See also: Batman Training 2021: I Am Vengeance – How Should Bruce Really Train?

But, to cut a long story short, the program selects exercises that offer maximum transfer across the multiple domains that Batman would need to train: providing running speed, jumping height, climbing ability, striking power, endurance, max strength, throwing distance, and more. This according to my amended ATNSP hierarchy.

Devising Routine

These are combined with exercises that plug missing gaps in the average physique: things like grip strength, straight arm strength, the vastus medialis, glute activation, etc.

I nerdily called these “SuperExercises” (like superfoods…).

To acquire these exercises I spoke to two top-level martial artists, a parkour athlete, a luminary of functional training, two more of the biggest movers and shakers in the world of functional training, and a YouTuber known for his superhero training routines.


I also plundered some of the most exciting exercises from a range of top tier coaches. Some even spoke to me personally to give their recommendations.

The Design

While this program is mainly just a bit of fun and should be taken with a pinch of salt, there is also some synergy and strategy, here. For example, three exercises recommended by top functional coaches: the ATG split squat, hip thrust, and car push, actually form an amazing “trifecta” for running speed and jump height.

The hip thrust will allow for glute activation with the leg locked out as you push off the ground when running. The ATG split squat not only strengthens the VMO but also stretches the hip flexors to allow for greater glute engagement in those positions. Meanwhile, the ankle stiffness provided by the car push should allow for more transfer of force during that running and sprinting: as less energy is lost through dorsiflexion!

Moody Walking

There are a few other little bits like this, too. For example, the combination of the bench press, one arm cable press, and rotational throw (do this against a tree or wall) will help to build rotational power and the “serape” effect. In other words: you’re building power, as well as a strong core and the movement pattern (“network”) to utilize said power.

There’s anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation, for the core. There are upward, downward, and horizontal pushes and pulls. (For extra credit, use the tactical pull up variation for the weighted pull ups. See my pull up article for more on why.)

Parkour Jump

Mobility is baked in, thanks to the bridge, the hangs, the splits push ups, the cossack squats, the deep lunge, and the ATG split squat.

And I think this is one of the only programs you’ll find for non-athletes/military that involves the likes of pre-fatigue for increasing mental vigilance under stress/pressure.

So, take this, adapt it to your own needs. And if you want more like it, then of course you can try my full program and video course (with all exercises tutorialised). That’s SuperFunctional Training 2.0. Otherwise, enjoy the new “Prep Time” workout, below:

Prep Time Routine

About Adam Sinicki

Adam Sinicki, AKA The Bioneer, is a writer, personal trainer, author, entrepreneur, and web developer. I've been writing about health, psychology, and fitness for the past 10+ years and have a fascination with the limits of human performance. When I'm not running my online businesses or training, I love sandwiches, computer games, comics, and hanging out with my family.


  1. Big Barbo says:

    A quick question re: the Prep Team work sheet – I assume it’s a 1 box = 1 day spread, ie: Do Full Body one day, Do Push the next day, Pull the next, etc etc on and on, is that accurate? or is it a Truly crazy “this is the full workout for the day” experience?

    Thanks for all you do, Adam! You’re definitely my favorite of the current crop of trainers/creators/influencers, and really inspire me to finally get out of myyears long funk and get back into the place of inner and outer strength i used to be in A Long time ago!!

    • Farhan Maxim says:

      It’s a push-pull-legs-full body split. So, you’ll be training each muscle group two times per week.

      • Brock says:

        Sorry, I’m also confused by this. Like this?
        Mon – push
        Tue – pull
        Wed- leg
        Thur – full body
        Fri – push
        Sat – pull
        Sun – legs

        • Nick says:

          Well, if you were to use this workout it would look something like:
          Mon- Full-body

    • Blair Chafe says:

      Thanks for asking. I wasn’t sure either.

  2. zak says:

    thx you

  3. Joseph B Chick says:

    I am a 57 year old former US Marine. I recently gained alot of weight. I am about 300 lbs now. I am a huge Batman fan. I love this information and would appreciate any additional suggestions you have. I am hoping to run a Spartan race next year.

  4. BT says:

    How does cardio fit in? MetCon? Excellent content as always.

  5. Michael Waldmeier says:

    I am one of your Patreon supports. The video was excellent and the Prep Time workout would be more useful for those using it if it had photos for those exercises that either aren’t commonly done or not known. What are your thoughts? By the way, I did make some snips but will need to go back to fill in the missing ones to completely address the Workout.

  6. Thomas says:

    Will i build muscle with this program ?,

    • Teqzxc says:

      No, but you are going to improve your overall fitness that means strength,speed,endurance,mobility,mental toughness etc.

  7. JohnDoe says:

    Im batman

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