Last Updated On June 24, 2023
Whether you've watched Batman v Superman: Dawn of Justice or Zack Snyder's Justice League, you would've seen the amount of muscle mass that Ben Affleck had for these roles.
If that's always been your dream body and you're curious of what the Ben Affleck workout consists of, we've got everything you need to know, from his workout routine to his diet plan and more.
- Quick Guide - Workout Summary
- Ben Affleck’s Batman Workout Routine Explained
- Who Exactly is Ben Affleck? (King of Memes)
- Current Body Stats
- How His Training Changed For Different Movie Roles
- Ben Affleck’s Awards & Nominations
- Ben Affleck’s Batman Diet Plan
- What Supplements Does Ben Affleck Take?
- Ben Affleck’s FAQs
- Conclusion
Quick Guide - Workout Summary
Main Workout Goal | Building Strength and Fitness |
Program Duration | 8 weeks |
Workout Days Per Week | 2 |
Time Per Workout | 30-40 minutes |
Equipment Required | Rumble Roller, Soft Roller, Dumbbell |
Recommended Supplements | CLA Protein Powders Trembolex Ultra |
Ben Affleck’s Batman Workout Routine Explained
To get in Batman shape, Ben Affleck worked with his long-term personal trainer Walter Norton Jr. Even though he worked with his personal trainer on other movies, this particular workout was more intense to get Ben Affleck into superhero shape. Affleck has also been known to train with Jamie Damon.
With this particular workout routine, Ben underwent "chaos training," where he had new workout plans and goals every week. Much of the Batman workout program is focused on bodybuilding exercises where he trained six times a week.
Below is an example of what two days of the week could look like on the Ben Affleck Batman workout.
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Day 1
Block 1 (32 minutes): Warm-up & Movement
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Elliptical | 3 | 15 minutes | 2-5 minutes |
Rumble Roller (Hip/TFL/VMO/2-way glute/calf) | 4 | 9 minutes | 30-60 secs |
Plank with Arm Extension | 5 | 10 seconds | 30-60 Secs |
Spiderman | 5 | 3 on each side (hold for 2 breaths) | 30-60 Secs |
Inchworm | 5 | 5 (hold for 1 breath) | 30-60 Secs |
Calf Stretch | 5 | 15 seconds (each leg) | 30-60 Secs |
Block 2 (40 minutes): Torso & Strength
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Farmer’s Walk | 4 | 1 minute | 10 secs |
Alternating Hanging Knee-Up | 4 | 11 reps (for each leg) | 10 secs |
½ Kneeling Row | 4 | 12 reps on each side | 10 secs |
Back Bridge | 3 | 2 reps of 15 second hold | 5-Second Pause Between |
Alternating Dumbbell Reverse Lunge | 3 | 8 (for each leg) | 10 secs |
Pull-Up | 6 | 4 (hold for 4 seconds up and 4 seconds down) | 10 Secs |
Shoulder Bridge | 4 | 10-second hold (then 8 reps of 2-second extension for each | 10 Secs |
Block 3 (22 minutes / Doing As Many Sets As Possible): Strength & Fitness
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Airdyne Bike Sprint | 4 | 20 seconds | 10-15 secs |
V-Grip Pulldown | 3 | 15 | 10-15 Secs |
Seated Row Handle Grip | 5 | 12 | 10-15 Secs |
Alternating DB Open Curl | 5 | 5 (each arm, then 5 reps | 10-15 Secs |
Goblet Squat | 3 | 8 | 10-15 Secs |
Lateral Squat | 4 | 6 reps (each side) | 10-15 Secs |
Day 2
Block 1 (30 minutes): Warm-up & Movement
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Airdyne Bike Sprint | 4 | 8 minutes at 75% (finish with 15-second sprint) | 30-45 secs |
Soft Roller (upper back/lat/quad/glute/ham junction) | 4 | 8 Minutes | 10-15 Secs |
Brettzel Stretch | 5 | 2 each side (hold for 5 breaths) | 10-15 Secs |
Kneeling Lat Pull-down | 5 | 1 each side (hold for 5 breaths) | 10-15 Secs |
½ Kneeling Quad Stretch | 4 | 2 each side (hold for 5 breaths) | 10-15 Secs |
Brettzel | 6 | 2 Each Side (Hold For 5 Breaths) | 10-15 Secs |
Block 2 (32 minutes): Torso & Strength
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Off-Bench Oblique Side Crunch | 3 | 8 dynamic (followed by a hold for 8 | 10-15 secs |
Valslide Body Slide | 4 | 12 | 10-15 Secs |
Dumbbell Lateral Raise | 4 | 12 | 10-15 Secs |
Back Bridge with March | 5 | Hold the bridge for 8 seconds (then 4 knee raises on | 10-15 Secs |
Dumbbell Shrug | 5 | 6 | 10-15 Secs |
Rear Delt Machine | 4 | 15 | 10-15 Secs |
1 Leg Hip Lift | 3 | 8 on each side (hold for 2 seconds) | 10-15 Secs |
Tricep Pushdown | 4 | 10 heavy, then 10 lighter | 10-15 Secs |
Block 3 (36 minutes): Strength
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Deadlift | 4 | 6 | 10-25 secs |
DB Bench Press | 4 | 10 (count 3 seconds from up to down | 10-25 Secs |
Pec Fly | 4 | 12 | 10-25 Secs |
Stability Ball Leg Curl | 4 | 6 reps (hold for 2 seconds) | 10-25 Secs |
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Who Exactly is Ben Affleck? (King of Memes)
Ben Affleck is a popular actor whose full name is Benjamin Géza Affleck-Boldt. He was born in California and subsequently raised in Massachusetts. He and his brother developed a passion for acting at a young age and appeared in commercials, theater productions, and more.
Ben moved to Los Angeles in the early 90s, where he appeared in the 1992 film School Ties and the 1993 film Dazed and Confused. Ben continued to grow in popularity and eventually starred in the popular movie Good Will Hunting.
Even though Ben had a bit of a career downturn in the early 2000s, he then directed, co-wrote, and starred in the crime drama The Town, which was a huge success. He also played Batman (directed by Zack Snyder) in the DC Extended Universe, from Batman V Superman: Dawn of Justice to Suicide Squad and more.
Ben's most recent roles were supporting roles in the family drama The Tender Bar. When it comes to his relationship life, Ben has dated Jennifer Lopez and was married to Jennifer Garner, with whom he shares three children. He and Lopez recently reclaimed their romance and were married in 2022.
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Current Body Stats
Stat | Measurement |
|---|---|
Height | 6”4 |
Weight | 208 lbs |
Age | 50 |
Biceps | 17 inches |
Waist | 36 inches |
Chest | 44 inches |
How His Training Changed For Different Movie Roles
The Ben Affleck workout changed depending on the type of movie role that he was training for. While some focused on muscle building, others were more about reducing the amount of body fat he had.
Superman
For his role in Superman, Ben Affleck trained with Walter Norton Jr. between 90 minutes to two and a half hours a day. He typically trained for six days on followed by two days off. Even when filming for Batman V Superman began, Ben continued to work out daily in his garage turned into a gym.
His workout for this role was a mixed hybrid program that consisted of both bodybuilding exercises as well as functional movements. He worked upper chest workouts like bench press, incline hex press, dumbbell pullovers, and incline dumbbell fly.
The Town
For Ben Affleck's role in The Town (which Affleck wrote), he was playing an ex-hockey player, so there was a different physique that he needed to achieve. He once again worked with Walter Norton Jr, especially since he had previously worked with the Boston Bruins and the Boston Celtics.
The focus of this training was to make him look larger on screen, and his exercises consisted of the following:
The Accountant
With The Accountant, Ben was playing a trained killer, so he had both functional fitness and martial arts training keeping him on his toes. When it came to training, Ben learned the Southeast Asian martial art, Pencak Silat.
Not only does this training help with building muscle, but it also enhances reflexes and develops agility. Other than the martial arts itself, Pencak Silat also puts its students through bodyweight circuits with basic exercises such as burpees and getting into the pushup position.
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Ben Affleck’s Awards & Nominations
Ben Affleck has been nominated numerous times and has won countless awards. Here's an example of some of his awards and nominations:
Academy Awards
British Academy Film Awards
Golden Globe Awards
Guild Awards
Hollywood Film Awards
People’s Choice Awards
MTV Movie & TV Awards
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Ben Affleck’s Batman Diet Plan
When Ben Affleck landed the role of the man playing Batman, he had just finished filming Gone Girl, and underwent significant weight gain for the Dark Knight.
After all, it's no easy feat playing Batman, especially since the role has been played by actors such as George Clooney, Michael Keaton, and Christian Bale.
To help him get that Batman Dark Knight body, Ben Affleck's diet was curated by LA-based nutritionist Rehan Jahali. With this diet, Ben cut out dairy, ate six times a day, and limited his sodium intake. He sourced carbs from whole grains and consumed plenty of lean protein.
When it comes to his diet breakdown, here's what it looks like:
1. Carbohydrates (45% of his daily calorie intake)
Ben consumes oatmeal in the morning, and his other sources of carbs include whole wheat pasta, brown rice, and sweet potatoes.
2. Lean Protein (35% of his daily calorie intake)
This was the bulk of his great diet and included proteins such as chicken breast, turkey breast, sirloin steak, and more.
3. Essential Fats (20% of his daily calorie intake)
Ben only ate certain types of fats during his training program, and his preferred sources included almond butter, natural peanut butter, and flaxseed oil.
Here's what Ben Affleck's diet would look like to help him get the Batman physique:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
What To Go For
What To Avoid
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What Supplements Does Ben Affleck Take?
To help him with getting that batman body, here are some supplements that Ben Affleck took:
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Ben Affleck’s FAQs
Ben still follows his own workout plan as it helps with both mental and physical health, and he also has minimal carbs throughout the day.
If you saw the Bruce Wayne workout, it consists of Batman pushing 360 pounds and doing pull-ups with 180 pounds of additional weight attached to the body. Ben Affleck's Batman was also seen lifting a barbell that weighed about 764 pounds. That's the magic of Hollywood, for you!
It took Ben 20 months of continuous training with over 500 different workouts to get him ready to play Batman.
Conclusion
If you've always wanted to have the body of a DC Universe action flick actor, then you'd definitely want to try the Ben Affleck workout. Just know, however, that his workout routine did change quite often depending on what his personal trainer came up with.
When it comes to muscle building and gaining overall muscle mass, it's all about working the upper body, focusing on heavy-loaded carries, and staying committed to your workout routine.
References:
1.https://www.healthline.com/nutrition/conjugated-linoleic-acid
2.https://www.livescience.com/are-protein-bars-good-for-you
