NIGHTWING WORKOUT ROUTINE - TRAIN LIKE DICK GRAYSON

Which makes Nightwing pretty average compared to male superhero characters and celebs.

Nightwing Workout Routine Research

This is where we get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Nightwing’s, powers and/or abilities.

If you know Dick Grayson, you know he comes from a family of acrobats.

His occupation on DC official page is actually listed as “former acrobat”.

And DC tells us his powers and abilities are:

• Exceptional martial artist
• Combat strategy
• Advanced technology
• Brilliant deductive skills
• Gymnastic ability

But let’s take this background information a step further with this from Nightwing’s Wiki:

The youngest in a family of acrobats known as the “Flying Graysons”, Dick watches a mafia boss named Tony Zucco kill his parents in order to extort money from the circus that employed them. After the tragic murder, Batman (Bruce Wayne) takes Dick in as his legal ward (retconned as an adopted son in some cases) and trains him to become his crime-fighting partner Robin. He is written by many authors as the first son of Batman. As well as being Batman’s crime-fighting partner, Dick establishes himself as the leader of the Teen Titans, a team of teenage superheroes. As a young man, he retires as Robin and takes on his own superhero identity to assert his independence, becoming Nightwing.

The Nightwing Workout

Training Volume: 5-6+ days per week

Explanation:
It’s time to become an acrobat. We would make you a 3 day split but this one is going to revolve around 5+ days of bodyweight stuff, so we’re 3 day splitting some weights, and incorporating full days of calisthenics and building the bodyweight training into the plan.

Additional Information:
Nightwing is an acrobat, but he has also been seen using weights in the comics, and the comic strip portrays bodyweight movements, weights. Which we’ll share below.

We’re also basing this workout off of research done into gymnasts and Cirque Du Soleil professional performers.

Day One: Chest, Triceps, Shoulders w/ Weights and Bodyweight

Warm Up:

• Stretch
• 20 minutes of HIIT on Treadmill:
• 1 min on: 5.5-10 mph run
• 1 min off: 2.5-3.5 mph walk

Weights:

• Bench Press: 4×12
• Close Grip Bench: 4×12
• Military Press (Seated or Standing): 4×12

Bodyweight Routine:

• Dips (can be weighted): 5×20
• Push Ups: 3×20
• Air Squats: 3×15
• Pull Ups: 3×10

Core Training:

• 3×60 second forearm planks
• 3×25 sit ups
• 3×30 second side planks (each side)
• 3×25 leg raises

Day Two: Bodyweight Training and Parkour

Now we’re focusing in on some bodyweight training and parkour.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

• 200 Air Squats
• 200 Push Ups
• 150 Sit Ups
• 150 Dips
• 75 Pull Ups
• 75 Lunges

Day Three: Legs w/ Weights and Bodyweight

Warm Up:

• Stretch
• 20 minutes of HIIT on Treadmill:
• 1 min on: 5.5-10 mph run
• 1 min off: 2.5-3.5 mph walk

Weights:

• Back Squats: 4×12
• Leg Press: 4×12
• Box Jumps: 4×12

Bodyweight Routine:

• Lunges (can be weighted): 5×20
• Push Ups: 3×20
• Dips: 3×15
• Pull Ups: 3×10

Core Training:

• 3×60 second forearm planks
• 3×25 sit ups
• 3×30 second side planks (each side)
• 3×25 leg raises

Day Four: Bodyweight Training and Parkour

Now we’re focusing in on some bodyweight training and parkour.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

• 200 Air Squats
• 200 Push Ups
• 150 Sit Ups
• 150 Dips
• 75 Pull Ups
• 75 Lunges

Day Five: Back and Biceps w/ Weights and Bodyweight

Warm Up:

• Stretch
• 20 minutes of HIIT on Treadmill:
• 1 min on: 5.5-10 mph run
• 1 min off: 2.5-3.5 mph walk

Weights:

• Deadlift: 4×12
• Dumbbell Bicep Curls: 4×12 (each arm)
• Lateral Pulldowns: 4×12

Bodyweight Routine:

• Chin Ups: 5×20 (take breaks when needed in between)
• Push Ups: 3×20
• Air Squats: 3×15
• Dips: 3×10

Core Training:

• 3×60 second forearm planks
• 3×25 sit ups
• 3×30 second side planks (each side)
• 3×25 leg raises

Day Six: Bodyweight Training and Parkour

Now we’re focusing in on some bodyweight training and parkour.

You can incorporate some advanced stuff like handstand push ups (or handstands in general), rope climbs (or weighted), L-Sit holds, and other things to work your way up to – but more specifically you should shoot to get in at least this:

• 200 Air Squats
• 200 Push Ups
• 150 Sit Ups
• 150 Dips
• 75 Pull Ups
• 75 Lunges

That’s it for the Nightwing workout! We hope it helps you push yourself to peak human performance.

Complete the Nightwing look and feel by getting your self most unique Nightwing inspired hoodie built for both performance and comfort.

Resources:

• SuperheroJacked
• BeGameCharacter