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Ben Affleck Batman Transformation

By Chris Davis

Experience
Advanced (3+ years)
Time
172 minutes/day | 6 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
Bands, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Elliptical, Exercise Ball, Foam Roll, Machine, Pull up bar, Rowing Machine, Weight Plate
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
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.

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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)
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
1 set, 21 min, (rest 60s)
Warm up elliptical trainer (21 minutes)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Off Bench Oblique Hold
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 10s, (rest 60s)
Show Alternative Exercises
Stability Ball Rotation
3 sets, 5 reps, (rest 60s)
Do 5 rotations to the left, and 5 to the right
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4 sets, 8, 10, 12, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
5 sets, 7 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5 sets, 6 reps, (rest 60s)
Do 6 Split Squats per leg
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3 - 4 sets, 6 reps, (rest 60s)
6 each side
Show Alternative Exercises
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Batman Workout 2

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  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 20 min, (rest 60s)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
3 sets, 6 reps, (rest 60s)
Do 6 for each side
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

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)
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
1 set, 21 min, (rest 60s)
Warm up elliptical trainer (21 minutes)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
Show Alternative Exercises
Off Bench Oblique Hold
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 10s, (rest 60s)
Show Alternative Exercises
Stability Ball Rotation
3 sets, 5 reps, (rest 60s)
Do 5 rotations to the left, and 5 to the right
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4 sets, 8, 10, 12, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
5 sets, 7 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5 sets, 6 reps, (rest 60s)
Do 6 Split Squats per leg
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3 - 4 sets, 6 reps, (rest 60s)
6 each side
Show Alternative Exercises
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Batman Workout 2

Scroll to top
  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 20 min, (rest 60s)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
3 sets, 6 reps, (rest 60s)
Do 6 for each side
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

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)
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
1 set, 21 min, (rest 60s)
Warm up elliptical trainer (21 minutes)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Foam Rolling for 5 minutes. I curated it as quads for now, as there was no specification.
Show Alternative Exercises
Off Bench Oblique Hold
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Split Squat Isometric Hold demonstrationPlay Split Squat Isometric Hold demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 10s, (rest 60s)
Show Alternative Exercises
Stability Ball Rotation
3 sets, 5 reps, (rest 60s)
Do 5 rotations to the left, and 5 to the right
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4 sets, 8, 10, 12, 15 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
5 sets, 7 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5 sets, 6 reps, (rest 60s)
Do 6 Split Squats per leg
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3 - 4 sets, 6 reps, (rest 60s)
6 each side
Show Alternative Exercises
Exercise Ball Shoulder Bridge demonstrationPlay Exercise Ball Shoulder Bridge demonstration
3 - 4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Batman Workout 2

Scroll to top
  • AM: 30 Min Cardio (1st thing in the morning, on an empty stomach)
  • PM: (Below)
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 20 min, (rest 60s)
Show Alternative Exercises
Quad Foam Roll demonstrationPlay Quad Foam Roll demonstration
1 set, 5 min, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
3 sets, 6 reps, (rest 60s)
Do 6 for each side
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/10/2019, UTC


Last Updated: 4/18/2021, UTC

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