Ben Affleck Batman Workout: Muscle-Building

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 81 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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.

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Description


Day 1 - Upper Body

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Press Behind Neck demonstrationPlay Standing Barbell Press Behind Neck demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
1 set, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Back | Lower Body

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Wall Squat demonstrationPlay Wall Squat demonstration
2 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Sit Squats demonstrationPlay Sit Squats demonstration
2 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 4 reps, (rest 120s)
@ 70% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 3 reps, (rest 120s)
@ 80% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 2 reps, (rest 120s)
@ 90% 1RM
Time between exercises: 60s
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
3 sets, 8-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 8-12 reps, (rest 30s)
Time between exercises: 60s
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Box Jump demonstrationPlay Box Jump demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
6 sets, 2 min, (rest 60s)
Time between exercises: 60s
Speed: -33
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Day 3 - Lower Body

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Wall Squat demonstrationPlay Wall Squat demonstration
3 sets, 5 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 20 meters, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
@ 60% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 5 reps, (rest 60s)
@ 75% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 3 reps, (rest 60s)
@ 80-85% 1RM
Time between exercises: 60s
Show Alternative Exercises
Box Step Squat demonstrationPlay Box Step Squat demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 8-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
12. Sit Up
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
13. V-up
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
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Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Man Maker demonstrationPlay Man Maker demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
4B. Dips
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Low Push-Up Hold demonstrationPlay Low Push-Up Hold demonstration
1 set, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Back Barbell

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 20 reps, (rest 60s)
Light Weight
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
8 sets, 60s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises

Day 6 - Lower Body

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Wall Squat demonstrationPlay Wall Squat demonstration
3 sets, 5 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge demonstrationPlay Lunge demonstration
3 sets, 20 meters, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
@ 60% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 5 reps, (rest 60s)
@ 75% 1RM
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 3 reps, (rest 60s)
@ 80-85% 1RM
Time between exercises: 60s
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 8-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
12. Sit Up
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
13. V-up
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/10/2019, UTC


Last Updated: 10/27/2021, UTC

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