Build a powerful physique like Bane with this comprehensive home workout routine that focuses on strength, mass, and explosive power. No fancy gym equipment needed – just dedication and consistency.

For maximum results, perform this workout 3-4 times per week with at least one day of rest between sessions. Start with a proper warm-up to prevent injury and maximize performance.

The Warm-Up (5-10 minutes)

• Jumping jacks: 50 reps
• Arm circles: 20 each direction
• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• High knees: 30 seconds

Main Workout

Circuit 1: Upper Body Power

• Push-ups: 4 sets of 15-20 reps
• Diamond push-ups: 3 sets of 12-15 reps
• Wide push-ups: 3 sets of 12-15 reps
• Dips (using chairs): 3 sets of 10-12 reps Rest 60 seconds between sets

Circuit 2: Core Strength

• Plank: 3 sets of 45-60 seconds
• Side planks: 30 seconds each side
• Mountain climbers: 3 sets of 30 seconds
• Russian twists: 3 sets of 20 reps Rest 60 seconds between sets

Circuit 3: Lower Body Power

• Bodyweight squats: 4 sets of 20 reps
• Lunges: 3 sets of 15 reps per leg
• Jump squats: 3 sets of 12 reps
• Wall sit: 3 sets of 45 seconds Rest 60 seconds between sets

Progressive Overload Tips

• Increase reps weekly
• Add resistance bands when exercises become too easy
• Slow down movement tempo for greater muscle tension
• Reduce rest periods gradually

Recovery Guidelines

• Get 7-8 hours of sleep
• Stay hydrated (1 gallon of water daily)
• Consume adequate protein (1.6-2.2g per kg of body weight)
• Stretch for 10-15 minutes post-workout

For best results, maintain proper form throughout all exercises and adjust the intensity based on your fitness level. Remember, consistency is key to achieving a powerful, Bane-like physique.

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