Ben Affleck Work-out Routine for Batman

Categories: Batman

The Batman workout that actor and celebrity Ben Affleck used to bulk up for his role as Batman for has gained international attention for the film Superman Vs. Batman. Celebrity actor Affleck had to look ripped, chiseled, strong and muscular to challenge the superman. Actor Ben Affleck has not left anything out of his intense routine workout to achieve such a marvelous looking body image within a short time frame. Affleck has really gotten some defined and super toned muscles to give ownership to his role of Batman.

He trained under the watch and guidance of Walter Norton Jr. and Jamie Damon. When you are just a plain mortal who has to fight an alien power with superhuman abilities, you better at least look like you won't get knocked out on the first punch. The Ben Affleck Batman workout and diet helped him build and gain a look that makes him look like he can compete against Superman. When cast as the new Batman for Batman versus Superman; Affleck needed to power up to his most muscular levels ever.

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After slightly over one year of intense training 1 ½ to 2 ½ hours daily, Affleck achieved great results; eventually achieving a weight of 228 lbs. on his 6'4'' frame with just 7.9% total body fat. His goal was to build muscles and he definitely didn't fail to impress. Affleck has gained around 25 lbs in four months for the role of Batman, aka Bruce Wayne. Playing the role of Batman in the movie Batman vs. Superman, the actor is fit with a perfectly chiseled body that ultimately is the reason Ben was chosen to fill this role.

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However, since playing the role of Batman requires one to possess incredible speed, high energy, stamina, and agility; and the heartthrob actor surely was committed to his workouts to achieve such an incredible body. His discipline and dedication to living a healthy lifestyle seems to have paid off the actor really well, for he apparently looks prepared to slaughter all the girls out there watching him. It has been noted that Affleck has been working out 2 full hours a day to prepare for his role as Batman, but if he wants to impress as the Dark Knight and especially quiet the naysayers, he is going to really have to get at it like Henry Cavill did in his role.

In order for him to get results and build up his look, Affleck worked with his personal trainer Walter Norton Jr., whom he had worked with on The Town to reduce body fat and lean out. Norton also had experience with quite a few professional sports teams, such as the Celtics, in Boston, where Affleck is originally from. They would start each training session with a long moderately intense warm up, which consisted of significant time spent on a cardio machine, like the rower or elliptical, followed by foam rolling, full body stretching and then activation exercises. These various activation exercises warm up the muscles by getting in extra volume of work to increase muscle mass & build strength gains. Some examples of these exercises include dual seated rows and core work such as planks. Other days would consist of a variety of warm up, activation exercises, a strength session which focused on chin-ups and squats, as well some strength circuits which would get in more volume on upper-body and legs. His trainer Norton mentioned that, although it's very helpful that celebrities can afford help to get into prime shape, it is totally up to the person and their mental fortitude to be able to want to reach and achieve their personal fitness goals.

Batman Diet

While Affleck was trying to bulk up to play Batman, putting on extra body fat wouldn't do him any good, so he had to focus on good nutrition to gain strictly muscle mass and not just pounds. While he was already lean, anytime you put on an additional 30 pounds, there is a good chance that it isn't all muscle, no matter how hard you are training. Affleck's diet was designed by Rehan Jalili. A typical daily diet would look like this:

*Breakfast – Always consisted of multiple eggs and plain unsweetened oatmeal. To add in an increase of healthful fats, Ben would top his eggs with chopped avocado. During the final part of his bulking; Ben changed to plain egg whites so he could lower his overall fat consumption.

*Mid-morning snack – regularly consumed muscle building high protein chocolate whey milk shakes. He would add a handful of almonds and his Formula T-10 testosterone boosting supplements.

*Lunch – regularly consumed complex carbs through mixed vegetables and routinely fixed lean poultry or fish dishes with double protein for energy and stamina. Pre work-out carbs would include brown rice or whole grain pasta.

*Post Workout meal – Following his extreme weight room workouts; Ben would fill up on grass fed 100% organic beef and a lot more “simple” carbs such as; white rice and white potatoes alongside fruit such as grapes. Following would be his Alpha Cut HD supplements to help cut body fat and increase metabolism.

*Dinner – Routinely consisted of high protein and wholesome carbs to raise his metabolism and pack on lean muscle mass. Usually consisted of lean proteins such a sirloin,broiled salmon or talapia; as well as a sweet potato or lentils and a small side salad.

A diet like this may be the hardest part about playing a superhero. A limited variety of foods can be very mentally challenging for anyone. Affleck would eat the same or very similar foods almost everyday for nearly 12 months continuously. It's easy to see how he could attain such a lean and very muscular look with this strict long-term nutrition plan. Every meal consisted of a high quality protein source and was low in both fats and carbohydrates. With egg whites at breakfast, a double protein option at lunch, and chicken or fish for dinner; Affleck was getting plenty of solid high quality protein in his daily diet structure.

Affleck's strength training sessions were typically in the morning, so the biggest percentage of carbohydrates were consumed with his breakfast; mostly a large serving of oatmeal. The rest of his main meals were restricted on carbs and fats. One important note is that we don't know the quantity of calories Affleck was consuming in total on a daily basis. While the diet listed above doesn't necessarily seem like a lot of calories and can be pretty strict, it still takes a large amount of food to nourish and support a 228 rock-solid muscular frame. The final part of his diet strategy was raising his intake of healthful fats to enhance his body's natural testosterone levels.

Training for Batman

Affleck would typically workout 6 consecutive days, before resting for 2 days. When training at least 1 ½ hours and shooting or directing films all day, that is tremendously taxing on the body. That is why he had to train smart, eat right, and make sure his body was recovering with solid rest in between. Ben basically had all his exercises put into a two-day schedule, which he performed alternately. Ben definitely didn't leave anything out of his intensive and complex two hour daily work out routine. Provided below is an example of the structured routine Affleck alternates between his workouts.

Day 1

Block 1 (30-40 minutes): Stretching and Warm Up

  • Elliptical (Strength Program): 15 minutes
  • Rumble Roller (Hip/TFL/VMO/2 Way Glutes and Calves) 9 minutes
  • Plank with Arm Extension: 10 seconds (then 8 reps of 2-second extensions per side)
  • Spiderman: From a plank, bring your right foot next to your right hand 3 reps per side
  • Calve stretches: 15 seconds per leg
  • Inchworm: From touching your toes with straight legs, walk your hands out to a plank; then walk your feet back under you for 5 reps

Block 2 (40 minutes): Strength and Torso

  • Dumbbell Farmer's Walk: 4 walks with appropriate weight for 1 minute
  • Alternating Hanging Knee-Ups: 11 reps per leg
  • ½ Kneeling Row: Kneel on your right knee in front of a cable machine, row with your right arm for 4 sets of 12 reps per side
  • Shoulder Bridge: 10-second hold (then 8 reps of 2-second extensions for each side)
  • Pull-Up: 6 sets of 4 reps (hold for 4 seconds up and 4 seconds down)
  • Back Bridge: 2 reps of 15-second holds (5-second pause between)

Block 3 (20-30 minutes): Fitness and Strength

  • Air Dyne Bike Sprint: 20 seconds
  • Lateral Squat: 6 reps per side
  • Goblet Squat: 8 reps
  • V-Grip Pull-Down: 15 reps
  • Seated Row Handle Grip: 12 reps
  • Alternating Dumbbell Open Curl: 5 sets of 5 reps (each arm, then 5 reps together)


While doing the Ben Affleck Batman workout and diet might not make you look like a DC Comics Justice League hero, it was a key part of creating and making this movie by helping Affleck look like a superhero and pull of the role with confidence and lots of muscle.

Updated: Feb 02, 2024
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Ben Affleck Work-out Routine for Batman. (2024, Feb 03). Retrieved from

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