Ben Affleck Batman Transformation

By Chris Davis

	Advanced (3+ years)
	155 minutes/day \| 6 days/week
	Build Muscle, Fat Loss, Tone Body
	Elliptical, Foam Roll, Weight Plate, Bodyweight, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Exercise Ball, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, 2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rowing Machine, Barbell, Single Grip Handle Strap, EZ Bar, Decline Bench, Loop Bands, Machine, Pec Fly/Rear Delt Machine, Steps Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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 these goals, Ben Affleck enlisted personal trainers Walter Norton Jr. (of the Boston Celtics) and Jamie Damon (Matt Damon’s cousin). They helped Affleck get bigger, while Rehan Jalali kept him looking lean. The Batman routine was shared in the March 2016 issue of Muscle & Fitness.

Ben Affleck Batman Routine & Workout

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Batman Workout 1

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AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Elliptical Trainer See Exercise Notes	1 set	21 min	60s
2.Quad Foam Roll	1 set	5 min	60s
3.Off Bench Oblique Hold	2 sets	12 reps	60s
4.Split Squat Isometric Hold	3 sets	15 reps	60s
5.Seated Cable Row	4 sets	12 reps	60s
6.Plank	4 sets	10s	60s
7.Stability Ball Rotation See Exercise Notes	3 sets	5 reps	60s
8.Ball Leg Curl	4 sets	20 reps	60s
9.Face Pull	4 sets	15 reps	60s
10.Chin-up	5 sets	7 reps	60s
11.Dumbbell Bulgarian Split Squat See Exercise Notes	5 sets	6 reps	60s
Circuit #12 - 3-4 rounds Rest 60s between rounds
12A.Standing Dumbbell Biceps Curl	3-4 rounds	10 reps	0s
12B.Dumbbell Side Lunge See Exercise Notes	3-4 rounds	6 reps	0s
12C.Exercise Ball Shoulder Bridge	3-4 rounds	8 reps	0s
12D.Lat Pulldown	3-4 rounds	10 reps	60s

Day 2 - Batman Workout 2

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AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Rowing, Stationary	1 set	20 min	60s
2.Quad Foam Roll	1 set	5 min	60s
3.Hanging Leg Raise	3 sets	10 reps	60s
4.Barbell Biceps Curl	3 sets	15 reps	60s
5.Pallof Press	3 sets	15 reps	60s
6.Decline EZ Bar Triceps Extension	4 sets	15 reps	60s
7.Single Leg Hip Bridge	4 sets	10 reps	60s
8.Band Pull Apart	4 sets	20 reps	60s
9.Hammer Strength Machine Incline Bench Press	5 sets	5 reps	60s
10.Ball Leg Curl	4 sets	6 reps	60s
11.Pec Deck	4 sets	12 reps	60s
12.Dumbbell Shrug	5 sets	8 reps	60s
13.Dumbbell Floor Press	4 sets	6 reps	60s
14.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	3 sets	6 reps	60s
15.Hammer Curls	4 sets	6 reps	60s
16.Standing Calf Raises	4 sets	12 reps	60s

Day 3 - Batman Workout 1

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AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Elliptical Trainer See Exercise Notes	1 set	21 min	60s
2.Quad Foam Roll See Exercise Notes	1 set	5 min	60s
3.Off Bench Oblique Hold	2 sets	12 reps	60s
4.Split Squat Isometric Hold	3 sets	15 reps	60s
5.Seated Cable Row	4 sets	12 reps	60s
6.Plank	4 sets	10s	60s
7.Stability Ball Rotation See Exercise Notes	3 sets	5 reps	60s
8.Ball Leg Curl	4 sets	20 reps	60s
9.Face Pull	4 sets	15 reps	60s
10.Chin-up	5 sets	7 reps	60s
11.Dumbbell Bulgarian Split Squat See Exercise Notes	5 sets	6 reps	60s
Circuit #12 - 3-4 rounds Rest 60s between rounds
12A.Standing Dumbbell Biceps Curl	3-4 rounds	10 reps	0s
12B.Dumbbell Side Lunge See Exercise Notes	3-4 rounds	6 reps	0s
12C.Exercise Ball Shoulder Bridge	3-4 rounds	8 reps	0s
12D.Lat Pulldown	3-4 rounds	10 reps	60s

Day 4 - Batman Workout 2

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AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Rowing, Stationary	1 set	20 min	60s
2.Quad Foam Roll	1 set	5 min	60s
3.Hanging Leg Raise	3 sets	10 reps	60s
4.Barbell Biceps Curl	3 sets	15 reps	60s
5.Pallof Press	3 sets	15 reps	60s
6.Decline EZ Bar Triceps Extension	4 sets	15 reps	60s
7.Single Leg Hip Bridge	4 sets	10 reps	60s
8.Band Pull Apart	4 sets	20 reps	60s
9.Hammer Strength Machine Incline Bench Press	5 sets	5 reps	60s
10.Ball Leg Curl	4 sets	6 reps	60s
11.Pec Deck	4 sets	12 reps	60s
12.Dumbbell Shrug	5 sets	8 reps	60s
13.Dumbbell Floor Press	4 sets	6 reps	60s
14.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	3 sets	6 reps	60s
15.Hammer Curls	4 sets	6 reps	60s
16.Standing Calf Raises	4 sets	12 reps	60s

Day 5 - Batman Workout 1

Scroll to top

AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Elliptical Trainer See Exercise Notes	1 set	21 min	60s
2.Quad Foam Roll See Exercise Notes	1 set	5 min	60s
3.Off Bench Oblique Hold	2 sets	12 reps	60s
4.Split Squat Isometric Hold	3 sets	15 reps	60s
5.Seated Cable Row	4 sets	12 reps	60s
6.Plank	4 sets	10s	60s
7.Stability Ball Rotation See Exercise Notes	3 sets	5 reps	60s
8.Ball Leg Curl	4 sets	20 reps	60s
9.Face Pull	4 sets	15 reps	60s
10.Chin-up	5 sets	7 reps	60s
11.Dumbbell Bulgarian Split Squat See Exercise Notes	5 sets	6 reps	60s
Circuit #12 - 3-4 rounds Rest 60s between rounds
12A.Standing Dumbbell Biceps Curl	3-4 rounds	10 reps	0s
12B.Dumbbell Side Lunge See Exercise Notes	3-4 rounds	6 reps	0s
12C.Exercise Ball Shoulder Bridge	3-4 rounds	8 reps	0s
12D.Lat Pulldown	3-4 rounds	10 reps	60s

Day 6 - Batman Workout 2

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AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
PM: (Below)

Exercise	Sets	Reps	Rest
1.Rowing, Stationary	1 set	20 min	60s
2.Quad Foam Roll	1 set	5 min	60s
3.Hanging Leg Raise	3 sets	10 reps	60s
4.Barbell Biceps Curl	3 sets	15 reps	60s
5.Pallof Press	3 sets	15 reps	60s
6.Decline EZ Bar Triceps Extension	4 sets	15 reps	60s
7.Single Leg Hip Bridge	4 sets	10 reps	60s
8.Band Pull Apart	4 sets	20 reps	60s
9.Hammer Strength Machine Incline Bench Press	5 sets	5 reps	60s
10.Ball Leg Curl	4 sets	6 reps	60s
11.Pec Deck	4 sets	12 reps	60s
12.Dumbbell Shrug	5 sets	8 reps	60s
13.Dumbbell Floor Press	4 sets	6 reps	60s
14.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	3 sets	6 reps	60s
15.Hammer Curls	4 sets	6 reps	60s
16.Standing Calf Raises	4 sets	12 reps	60s

Date Created: 12/10/2019, UTC

Last Updated: 10/28/2021, UTC

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