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Ben Affleck Batman Transformation

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

172 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Ben Affleck Batman routine transformed him into the Caped Crusader for Batman v Superman: Dawn of Justice. The routine was designed around getting Affleck into superhero shape. To help achieve the

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Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Elliptical, Exercise Ball, Foam Roll, Machine, Pull up bar, Rowing Machine, Weight Plate

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

172 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Ben Affleck Batman routine transformed him into the Caped Crusader for Batman v Superman: Dawn of Justice. The routine was designed around getting Affleck into superhero shape. To help achieve the

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Elliptical, Exercise Ball, Foam Roll, Machine, Pull up bar, Rowing Machine, Weight Plate

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Batman Workout 1

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Ben Affleck’s Batman routine consisted of a 6 days on, 2 days off split. He was able to train for 15 months, prior to filming Batman v Superman. Much of his workouts were done while on the set of the movie Gone Girl. This meant waking up at 4 AM to do cardio, and a weight lifting session after a full day of acting! All of this work was so he could look physically intimidating, while wearing the Batsuit.


  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
ExerciseSetsRepsRestNotes
1. Elliptical Trainer
Elliptical Trainer
1 set21 min60s
Warm up elliptical trainer (21 minutes)
2. Quad Foam Roll1 set5 min60s
3. Off Bench Oblique Hold
Off Bench Oblique Hold
2 sets12 reps60s
4. Split Squat Isometric Hold3 sets15 reps60s
5. Seated Cable Row
Seated Cable Row
4 sets12 reps60s
6. Plank4 sets10s60s
7. Stability Ball Rotation
Stability Ball Rotation
3 sets5 reps60s
Do 5 rotations to the left, and 5 to the right
8. Leg Curl (on stability ball)4 sets20 reps60s
9. Face Pull
Face Pull
4 sets8, 10, 12, 15 reps60s
10. Chin-up
Chin-up
5 sets7 reps60s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
5 sets6 reps60s
Do 6 Split Squats per leg
12A. Standing Dumbbell Biceps Curl3 - 4 sets10 reps60s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge
3 - 4 sets6 reps60s
6 each side
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge
3 - 4 sets8 reps60s
12D. Lat Pulldown3 - 4 sets10 reps60s

Batman Workout 1

Scroll to top

Ben Affleck’s Batman routine consisted of a 6 days on, 2 days off split. He was able to train for 15 months, prior to filming Batman v Superman. Much of his workouts were done while on the set of the movie Gone Girl. This meant waking up at 4 AM to do cardio, and a weight lifting session after a full day of acting! All of this work was so he could look physically intimidating, while wearing the Batsuit.


  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
ExerciseSetsRepsRestNotes
1. Elliptical Trainer
Elliptical Trainer
1 set21 min60s
Warm up elliptical trainer (21 minutes)
2. Quad Foam Roll1 set5 min60s
Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
3. Off Bench Oblique Hold
Off Bench Oblique Hold
2 sets12 reps60s
4. Split Squat Isometric Hold3 sets15 reps60s
5. Seated Cable Row
Seated Cable Row
4 sets12 reps60s
6. Plank4 sets10s60s
7. Stability Ball Rotation
Stability Ball Rotation
3 sets5 reps60s
Do 5 rotations to the left, and 5 to the right
8. Leg Curl (on stability ball)4 sets20 reps60s
9. Face Pull
Face Pull
4 sets8, 10, 12, 15 reps60s
10. Chin-up
Chin-up
5 sets7 reps60s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
5 sets6 reps60s
Do 6 Split Squats per leg
12A. Standing Dumbbell Biceps Curl3 - 4 sets10 reps60s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge
3 - 4 sets6 reps60s
6 each side
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge
3 - 4 sets8 reps60s
12D. Lat Pulldown3 - 4 sets10 reps60s

Batman Workout 1

Scroll to top

Ben Affleck’s Batman routine consisted of a 6 days on, 2 days off split. He was able to train for 15 months, prior to filming Batman v Superman. Much of his workouts were done while on the set of the movie Gone Girl. This meant waking up at 4 AM to do cardio, and a weight lifting session after a full day of acting! All of this work was so he could look physically intimidating, while wearing the Batsuit.


  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
ExerciseSetsRepsRestNotes
1. Elliptical Trainer
Elliptical Trainer
1 set21 min60s
Warm up elliptical trainer (21 minutes)
2. Quad Foam Roll1 set5 min60s
Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
3. Off Bench Oblique Hold
Off Bench Oblique Hold
2 sets12 reps60s
4. Split Squat Isometric Hold3 sets15 reps60s
5. Seated Cable Row
Seated Cable Row
4 sets12 reps60s
6. Plank4 sets10s60s
7. Stability Ball Rotation
Stability Ball Rotation
3 sets5 reps60s
Do 5 rotations to the left, and 5 to the right
8. Leg Curl (on stability ball)4 sets20 reps60s
9. Face Pull
Face Pull
4 sets8, 10, 12, 15 reps60s
10. Chin-up
Chin-up
5 sets7 reps60s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
5 sets6 reps60s
Do 6 Split Squats per leg
12A. Standing Dumbbell Biceps Curl3 - 4 sets10 reps60s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge
3 - 4 sets6 reps60s
6 each side
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge
3 - 4 sets8 reps60s
12D. Lat Pulldown3 - 4 sets10 reps60s

Date Created: 12/10/19, 4:45 AM


Last Updated: 9/12/20, 9:39 PM

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