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Ben Affleck Batman Transformation

By Chris Davis

Experience
Advanced (3+ years)
Time
172 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Bands, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Elliptical, Exercise Ball, Foam Roll, Machine, Pull up bar, Rowing Machine, Weight Plate
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 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.

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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)
ExerciseSetsRepsRest
1. Elliptical Trainer
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration

Warm up elliptical trainer (21 minutes)
12160s
2. Quad Foam Roll
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1560s
3. Off Bench Oblique Hold
Off Bench Oblique Hold
21260s
4. Split Squat Isometric Hold
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
31560s
5. Seated Cable Row
Seated Cable Row
41260s
6. Plank
Plank demonstrationPlay Plank demonstration
41060s
7. Stability Ball Rotation
Stability Ball Rotation

Do 5 rotations to the left, and 5 to the right
3560s
8. Leg Curl (on stability ball)
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
42060s
9. Face Pull
Face Pull demonstrationPlay Face Pull demonstration
48
10
12
15
60s
10. Chin-up
Chin-up demonstrationPlay Chin-up demonstration
5760s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration

Do 6 Split Squats per leg
5660s
Circuit12A. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 41060s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration

6 each side
3 - 4660s
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4860s
12D. Lat Pulldown
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 41060s

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)
ExerciseSetsRepsRest
1. Elliptical Trainer
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration

Warm up elliptical trainer (21 minutes)
12160s
2. Quad Foam Roll
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration

Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
1560s
3. Off Bench Oblique Hold
Off Bench Oblique Hold
21260s
4. Split Squat Isometric Hold
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
31560s
5. Seated Cable Row
Seated Cable Row
41260s
6. Plank
Plank demonstrationPlay Plank demonstration
41060s
7. Stability Ball Rotation
Stability Ball Rotation

Do 5 rotations to the left, and 5 to the right
3560s
8. Leg Curl (on stability ball)
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
42060s
9. Face Pull
Face Pull demonstrationPlay Face Pull demonstration
48
10
12
15
60s
10. Chin-up
Chin-up demonstrationPlay Chin-up demonstration
5760s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration

Do 6 Split Squats per leg
5660s
Circuit12A. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 41060s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration

6 each side
3 - 4660s
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4860s
12D. Lat Pulldown
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 41060s

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)
ExerciseSetsRepsRest
1. Elliptical Trainer
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration

Warm up elliptical trainer (21 minutes)
12160s
2. Quad Foam Roll
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration

Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
1560s
3. Off Bench Oblique Hold
Off Bench Oblique Hold
21260s
4. Split Squat Isometric Hold
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
31560s
5. Seated Cable Row
Seated Cable Row
41260s
6. Plank
Plank demonstrationPlay Plank demonstration
41060s
7. Stability Ball Rotation
Stability Ball Rotation

Do 5 rotations to the left, and 5 to the right
3560s
8. Leg Curl (on stability ball)
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
42060s
9. Face Pull
Face Pull demonstrationPlay Face Pull demonstration
48
10
12
15
60s
10. Chin-up
Chin-up demonstrationPlay Chin-up demonstration
5760s
11. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration

Do 6 Split Squats per leg
5660s
Circuit12A. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 41060s
12B. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration

6 each side
3 - 4660s
12C. Exercise Ball Shoulder Bridge
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4860s
12D. Lat Pulldown
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 41060s

Date Created: 12/10/2019, UTC


Last Updated: 4/18/2021, UTC

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