Ben Affleck Batman Workout: Muscle-Building

By Chris Davis

	Advanced (3+ years)
	81 minutes/day \| 6 days/week
	Build Muscle, Gain Strength, Tone Body, Fat Loss
	Barbell, Flat Bench, 2 x Dumbbell, Pull up bar, Dips (Parallel) Bar, Bodyweight, Steps, 1 x Dumbbell, Box, Rowing Machine, Squat Rack, 1 x Kettlebell, Incline Bench Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Ben Affleck Batman workout uses muscle building exercises to get ripped. To sell the superhero role, Ben Affleck knew he would need to get bigger. Batman’s director, Zack Snyder, had a plan for helping him do just that. Snyder didn’t want him to get too big. Ben Affleck tapped personal trainers Walter Norton Jr. and Jamie Damon (Matt Damon’s cousin), to help him get in Batman shape.

Getting ripped, with a lot of muscle building exercises, helped Affleck sell his Batman role. The Batman suit also helps Ben Affleck look muscular. Still, Affleck wanted a powerful physique underneath that bat suit. He knew building muscle would be the key to proving himself worthy of the role.

So, Ben Affleck worked with personal trainer Walter Norton, Jr. In Batman v Superman, Affleck knew he would be going up against Henry Cavill. Their physiques were going to be compared. Henry Cavill in Man of Steel and also Gerard Butler in 300 both worked with Mark Twight to in shape for their movies. In the 2016 version of Batman, Ben Affleck got ripped with these muscle building workouts. Affleck transformed into a superhero with these tough workouts.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Upper Body

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	10 reps	60s
2.Standing Barbell Press Behind Neck	4 sets	8-12 reps	60s
3.Seated Dumbbell Arnold Press	1 set	8-12 reps	60s
4.Seated Dumbbell Shoulder Press	4 sets	8-12 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Pull-up	3 rounds	10 reps	0s
5B.Tricep Dips	3 rounds	12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Barbell Biceps Curl	3 rounds	12 reps	0s
6B.Hammer Curls	3 rounds	12 reps	60s

Day 2 - Back | Lower Body

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Exercise	Sets	Reps	Rest
1.Wall Squat	2 sets	10 reps	30s
2.Sit Squats	2 sets	10 reps	30s
3.Bodyweight Walking Lunge	2 sets	10 reps	60s
4.Barbell Deadlift See Exercise Notes	4 sets	4 reps	120s
5.Barbell Deadlift See Exercise Notes	3 sets	3 reps	120s
6.Barbell Deadlift See Exercise Notes	4 sets	2 reps	120s
7.Supported Single Arm Dumbbell Bent-over Row	3 sets	8-12 reps	30s
8.Barbell Upright Row	3 sets	8-12 reps	30s
9.Box Jump	3 sets	15 reps	30s
10.Rowing, Stationary	6 sets	2 min	60s

Day 3 - Lower Body

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Exercise	Sets	Reps	Rest
1.Wall Squat	3 sets	5 reps	30s
2.Goblet Squat	3 sets	12 reps	60s
3.Dumbbell Lunges	3 sets	20 meters	30s
4.Barbell Lunge	3 sets	20 reps	30s
5.Barbell Back Squat See Exercise Notes	3 sets	8 reps	60s
6.Barbell Back Squat See Exercise Notes	3 sets	5 reps	60s
7.Barbell Back Squat See Exercise Notes	2 sets	3 reps	60s
8.Box Step Squat	3 sets	30s	30s
9.Box Jump	3 sets	30s	30s
10.Bodyweight Jump Squat	3 sets	30s	30s
11.Kettlebell Swing	3 sets	8-12 reps	30s
12.Sit Up	1 set	60 reps	60s
13.V-up	1 set	60 reps	60s
14.Reverse Crunch	1 set	60 reps	60s

Day 4 - Upper Body

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Ben Affleck would finish strong, during each Batman workout. He would do so by holding himself in pushup position for as long as he can. With arms extended, he was challenged by his trainer to hold himself there, for as long as he could.

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	8-12 reps	60s
2.Barbell Push Press	3 sets	12 reps	60s
3.Arnold Press	3 sets	8-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Man Maker	3 rounds	12-15 reps	0s
4B.Dips	3 rounds	12-15 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Front Two-Dumbbell Raise	3 rounds	12 reps	0s
5B.Dumbbell Lateral Raise	3 rounds	12 reps	0s
5C.Rear Delt Raise	3 rounds	12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Barbell Biceps Curl	3 rounds	12 reps	0s
6B.Hammer Curls	3 rounds	12 reps	60s
7.Low Push-Up Hold	1 set	AMAPs	60s

Day 5 - Back Barbell

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Barbell Deadlift	5 rounds	5 reps	0s
1B.Barbell Clean and Press	5 rounds	5 reps	0s
1C.Crossed-Arm Barbell Front Squat	5 rounds	5 reps	0s
1D.Barbell Push Press	5 rounds	5 reps	0s
1E.Bent Over Barbell Row	5 rounds	5 reps	60s
2.Barbell Back Squat See Exercise Notes	3 sets	20 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Crossed-Arm Barbell Front Squat	3 rounds	12 reps	0s
3B.Barbell Push Press	3 rounds	12 reps	60s
4.Rowing, Stationary	8 sets	60s	60s

Day 6 - Lower Body

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Exercise	Sets	Reps	Rest
1.Wall Squat	3 sets	5 reps	30s
2.Goblet Squat	3 sets	12 reps	60s
3.Lunge	3 sets	20 meters	30s
4.Barbell Lunge	3 sets	20 reps	30s
5.Barbell Back Squat See Exercise Notes	3 sets	8 reps	60s
6.Barbell Back Squat See Exercise Notes	3 sets	5 reps	60s
7.Barbell Back Squat See Exercise Notes	2 sets	3 reps	60s
8.Stepup	3 sets	30s	30s
9.Box Jump	3 sets	30s	30s
10.Bodyweight Jump Squat	3 sets	30s	30s
11.Kettlebell Swing	3 sets	8-12 reps	30s
12.Sit Up	1 set	60 reps	60s
13.V-up	1 set	60 reps	60s
14.Reverse Crunch	1 set	60 reps	60s

Date Created: 12/10/2019, UTC

Last Updated: 10/27/2021, UTC

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