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.
Batman Workout Routine
Monday Workout: Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 10 | 1 min |
| Military Push Press | 4 | 8-12 | 1 min |
| Arnold Press | 4 | 8-12 | 1 min |
| Seated DB Press | 4 | 8-12 | 1 min |
| Pullup | 3 | 10+ | Superset #1 |
| Dips | 3 | 12 | Superset #1 |
| Biceps Curls | 3 | 12 | Superset #2 |
| Hammer Curls | 3 | 12 | Superset #2 |
Finish Strong: Hold yourself in pushup position for as long as you can. Any big superhero, including Batman, requires shoulder definition to achieve the ‘superhero’ look. Having clearly defined shoulders was a big part of Ben Affleck’s Batman workout.
- Cardio: Jonestown Sprint
Tuesday Workout: Back | Lower Body
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wall Squat | 2 | 10 | 30 sec | Warm Up |
| Air Squat | 2 | 10 | 30 sec | Warm Up |
| Walking Lunge | 2 | 10 | 15 sec | (Each Leg) |
| Deadlift | 4 | 4 | 120 sec | @ 70% |
| Deadlift | 3 | 3 | 2 Min | @ 80% |
| Deadlift | 4 | 2 | 2 Min | @ 90% |
| Dumbbell Rows | 3 | 8-12 | 30 sec | |
| Upright Rows | 3 | 8-12 | 30 sec | Barbell |
| Box Jump | 3 | 15 | 30 sec | Quick Pace |
| Rowing Machine | 6 | 2 min | 1 Min | Sprint/Rest |
The percentages of your deadlift are based on your “max” lift – the maximum weight you think you could lift, if you only had to do it once. Twight also has Ben Affleck do a more complex dumbbell row, called Barbell Corner Rows. Rowing is a great exercise because it is one of the safest things you can do in a gym. Use a treadmill if you prefer, instead. Actors can’t afford to get hurt. That’s why rowing machines are so often used.
- Cardio: Tail Pipe Workout
Wednesday Workout: Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wall Squat | 3 | 5 | 30sec |
| Goblet Squat | 3 | 12 | 1 min |
| Lunge | 3 | 20m | 30sec |
| OH Barbell Lunge | 3 | 20 | 30sec |
| Squat @ 60% | 3 | 8 | 1 min |
| Squat @ 75% | 3 | 5 | 1 min |
| Squat @ 80-85% | 2 | 3 | 1 min |
| Explosive Box Step | 3 | 30 sec | 30 sec |
| Box Jump | 3 | 30 sec | 30 sec |
| Jump Squat | 3 | 30 sec | 30 sec |
| KB Swings | 3 | 8-12 | 30 sec |
Wall Squats are a warm up. The objective is to think about “form” as you do squats.
Abs Workout:
- 60 Sit-Ups
- 60 V-Ups
- 60 Reverse Crunches
Thursday Workout: Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 8-12 | 1 min |
| Barbell Push Press | 3 | 12+ | 1 min |
| Arnold Press | 3 | 8-12 | 1 min |
| Man-Makers | 3 | 12-15 | Superset #1 |
| Dips | 3 | 12-15 | Superset #1 |
| Front Raises | 3 | 12 | Superset #2 |
| Lateral Raise | 3 | 12 | Superset #2 |
| Rear Delt Flys | 3 | 12 | Superset #2 |
| Biceps Curls | 3 | 12 | Superset #3 |
| Hammer Curls | 3 | 12 | Superset #3 |
Finish Strong: 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.
- Cardio: Dirty 30’s or Rowing/Treadmill Workout
Friday Workout: Back | Barbell
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlift | 5 | 5 | Superset |
| Clean and Press | 5 | 5 | Superset |
| Front Squats | 5 | 5 | Superset |
| Barbell Push Press | 5 | 5 | Superset |
| Barbell Bent-Over Row | 5 | 5 | Superset |
| Barbell Squats | 3 | 20 | Light |
| Front Squats | 3 | 12 | Superset #2 |
| Barbell Push Press | 3 | 12 | Superset #2 |
| Rowing Machine | 8 | 1 Min | Sprint/Rest |
Today, the Ben Affleck Batman workout focuses on using barbells for muscle building. Besides working the back, Affleck also focused on his shoulders. The Ben Affleck workout focuses on shoulders to achieve an authentic superhero look. To get big shoulder muscles, Affleck required a lot of repetition on those muscles.
- Cardio: The Sparrow’s Dozen
Saturday Workout: Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wall Squat | 3 | 5 | 30sec |
| Goblet Squat | 3 | 12 | 1 min |
| Lunge | 3 | 20m | 30sec |
| OH Barbell Lunge | 3 | 20 | 30sec |
| Squat @ 60% | 3 | 8 | 1 min |
| Squat @ 75% | 3 | 5 | 1 min |
| Squat @ 80-85% | 2 | 3 | 1 min |
| Explosive Box Step | 3 | 30 sec | 30 sec |
| Box Jump | 3 | 30 sec | 30 sec |
| Jump Squat | 3 | 30 sec | 30 sec |
| KB Swings | 3 | 8-12 | 30 sec |
Abs Workout:
- 60 Sit-Ups
- 60 V-Ups
- 60 Reverse Crunches
Ben Affleck Got Ripped
Ben Affleck got ripped for Batman with these workout. First, Affleck started with the mass-building routine above. When he got close to filming, Ben Affleck switched to a cutting routine. This technique is the process that Zack Snyder uses for his superheroes.
Director Zack Snyder wanted Ben Affleck to be a little slimmer than previous actors who played Batman. The move has shifted away from big and bulky, toward a more MMA-looking superhero. The routine starts with heavy weight training.
Then, Affleck used a cutting routine to get shredded in time for filming. This muscle building then shredding routine, was also used by Gerard Butler in 300, How the Actors Got Those Abs in 300 and Henry Cavill in Man of Steel.
Getting ripped for Batman, Ben Affleck did a lot of cardio workouts. He did these in combination with his muscle building workouts. Often, Ben Affleck would use popular cardio workouts to get shredded. These cardio workouts included: The Jonestown Sprint Workout, Tail Pipe Workout, Dirty 30’s Workout and Sparrow’s Dozen Workout.
Batman v Superman: Dawn of Justice Trailer
From the Batman v Superman: Dawn of Justice trailer, here’s the first look.
The new Batmobile:
The new Batsuit (2016):
Update: This workout is outdated. Please see the Ben Affleck Batman workout routine here.
hi chris….i’ve watched most of body workout in this site ! but still i don’t know which one is better for my body! zac efron’s body??gerard butler’s body?? or maybe some one else….i’m a tall man with a thin body ….can you help me? thanks
If you’re a hard-gainer, you’ll find it tough to add a lot of muscle. Diet, doing the right amount of lifting and ample cardio will all be the key. Finding the right mix may take some trial and error. Also, your body needs more carbs (50% of calories), than protein/fat (25% 25%). Muscular definition will be the result of a balanced mix of weights, cardio and diet.
If you’re serious about gaining weight, The Gerard Butler, Batman, Superman workout and The Rock workouts are the way to go. (These are more for people who find it easy to gain weight). If you’re looking for definition mostly, Zac Efron or Brad Pitt’s Fight Club Workout are the best. (These are more for hard-gainers, or people who have a hard time with muscle gain).
Realize that no matter how good your workout is, consuming protein/carbs before/after your workout is the key. Focusing on what you’re putting in your body to fuel muscle growth will help you succeed.
Man, that workout is a bitch, but I really feel Batman-ish every day I’m done with it. But, for how long do I do this? Usually it’s for about 4-6 weeks.
Yea, 4-6 weeks is a good time frame. Then, add in some more cardio/recovery days. When training hard, make sure you’re eating a lot throughout the day. Giving your body the fuel it needs is crucial to your success.
A tough workout like this will signal your muscles for growth, but that’s only half the battle. Don’t waste your efforts by not eating enough. Getting protein/carbs throughout the day (especially before/after your workout) is key. A protein shake before & after your workout is the easiest way to get there.
you do it forever, batman never stops!!!!
hey there i am looking to just start working out, i really need direction to where i’m about to start. i can gain weight fast and before when i worked out i could gain muscle fast at the moment i am 245 pounds and i’m about 6 foot 1, just needing direction i just wanna be bigger and gain a lot more definition
Hi,
For those of us who can gain weight fast, it’s suggested to do 75% weights and 25% cardio. The key is diet. Body transformation totally comes from what you eat. Make sure to eat protein/carbs before and after every workout. This will help your performance in the gym. And, it will help your muscles grow and get bigger afterward. Try some of the different workouts on this site. Feel free to mix & match!
Let me know how it goes. Remember, your diet will totally shape your body. So, that’s focus #1.
Hi Chris,
I was wondering what your source for the workouts are? There’s so many other websites with contradicting information relating to the pop-workouts!
I hear ya. The source always comes from the trainer in charge of the actor’s workout. The “special sauce” comes from getting the workout straight from the trainer. Affleck worked with Mark Twight and the Gym Jones crew. You can google Gym Jones for more info. GLuck!
Didn’t Affleck work with Walter Norton Jr. and Jamie Damon for Batman? Didn’t you even mention that above?
Yes, Ben Affleck’s workouts were with Walter Norton Jr. and Jamie Damon. Initially, he was going to be doing the Superhero Workout that Henry Cavil uses.
hi chris,
im a med student,so most of the time im sitting and studying.ever since i left gym,i have started gaining lots and lots of weight.now i am 100kgs.ideal weight for me is 80.can you provide me some tips?some dumbbell exercises which i can do at home
I hear ya. Your body’s metabolism falls dramatically, whenever you’re sitting for more than 1 hour at a time. The key is to get up at least one every hour. Set a timer on your phone, if you need. At the very least, get up and just go for a walk. No need for a full workout, but you want to make sure you’re doing something other than sitting.
For dumbbell exercises, the easiest would be squat and press, bicep curls, tricep curls push-ups and dips. Quick, fat-burning workouts are good, too. Remember too: What you’re eating is the biggest contributor to weight gain. Avoid sugar/flour/yeast at all costs. High quality carbs, proteins and fats are the key to losing weight. You can eat your way out of not working out; but, you can’t work out to make up for a bad diet.
On the lunges it says 3 sets 20m? What’s 20m? Minutes? Max? Meters?
Also, on wall squats how do you define a rep? It says 3 sets of 10?
The lunges are 20m, where m = meters. For wall squats, the key is to perform them as a warm up. You’re thinking about your posture, while getting the muscles warm. I just do it 3 times. I’m focused on getting ready for what’s to come. You can think of the “reps” as 10 seconds, or just go to failure (3 times). They’re just a warm up, so the time is really up to you.
Hi Chris,
I m trying to find the ben affleck s workout for batman on the net and in the last few days, I read that he wasn t making the workout with Mark Twight and gym jones but with the same trainers than The Town, Walter Norton Jr and Rehan Jalali… You can find some informations per exemple on the Muscle & Fitness from March 2016.
Are you sure about your posts ?
Many thanks :)
You’re right. This workout is only something Henry Cavill (Superman) would be doing. In the summer, it was reported that Superman, Batman & Wonder Woman were all using the same trainer: Mark Twight of Gym Jones. But, the Muscle & Fitness article shows that only Superman and Wonder Woman were working with him. Affleck was working with Norton, Damon & Jalali (as a nutritionist).
I’ve updated the Batman workout here: https://www.popworkouts.com/ben-affleck-batman/
They only listed 2 days worth of workouts, and they’re pretty advanced movements. I linked videos for each exercise in the tables. Thanks for your feedback!
You’re right. This workout is only something Henry Cavill (Superman) would be doing. In the summer, it was reported that Superman, Batman & Wonder Woman were all using the same trainer: Mark Twight of Gym Jones. But, the Muscle & Fitness article shows that only Superman and Wonder Woman were working with him. Affleck was working with Norton, Damon & Jalali (as a nutritionist).
I’ve updated the Batman workout here: https://www.popworkouts.com/ben-affleck-batman/
They only listed 2 days worth of workouts, and they’re pretty advanced movements. I linked videos for each exercise in the tables. Thanks for your feedback!
Hello Chris, I looking at the Friday workout and I’m no sure what do you mean with the first 5 exercises being super sets? For example 5 super sets deadlift, i’m supposed to do 5 sets with different weight without break or what? Thanks in advance :)
Hello Chris, I looking at the Friday workout and I’m no sure what do you mean with the first 5 exercises being super sets? For example 5 super sets deadlift, i’m supposed to do 5 sets with different weight without break or what? Thanks in advance :)
Hey, supersets mean you do 1 set of each, without resting. After you’re done with 1 set of each, rest 1 minute. Then, do all exercises again, without rest. Stop again when you’re done. Repeat. I know this can be hard to pull off, especially in a crowded gym. The advantages are increased fat burning, metabolism and a new challenge to your muscles. The disadvantages include getting it done in a crowded gym and less focus on individual muscles. So, feel free to break it down into one exercise at a time.
Hey, supersets mean you do 1 set of each, without resting. After you’re done with 1 set of each, rest 1 minute. Then, do all exercises again, without rest. Stop again when you’re done. Repeat. I know this can be hard to pull off, especially in a crowded gym. The advantages are increased fat burning, metabolism and a new challenge to your muscles. The disadvantages include getting it done in a crowded gym and less focus on individual muscles. So, feel free to break it down into one exercise at a time.
should i do this workout if i want to lose alot of fat fast but keep muscle
Yes, this workout, along with a good diet, will help you on your way toward muscle building while fat burning. Ben Affleck’s diet for Batman is here: https://www.popworkouts.com/ben-affleck-diet-batman/. Also, you may want to check out Joe Manganiello’s workout for tips on fat burning, while muscle building https://www.popworkouts.com/magic-mike-joe-manganiello-six-pack/.
Hi Chris!
Thx for this great workout, it’s really challenging.
I have a few questions:
1. The Friday Barbell Workout:
For the first superset, should I use the same weight for all 5 exercises or should I change it in between? Obviously I can lift way more with the deadlift than with say a push press.
2. Should I go to failure every day with this workout? It seems impossible to do that up to 6 weeks.
Thank you
Hey,
Yes, you want to change weights for each exercise. The key to muscle building lies in making sure you’re lifting as much weight as you can. I know it’s hard to get this done in a crowded gym. If you are using the same weight for the entire circuit, you’re doing more of a fat burning workout. That’s OK, if those are your goals. Otherwise, the challenge is to always do as much as you can. You have the right idea–since you can deadlift a lot more, you want to be lifting a lot more weight.
As long as you have a spotter, you always want to get as close to failure as you can. Only when your body begins to fail, do the real muscle-building hormones kick in. Without a spotter, just remember that 6-8 reps (where you fail after 8) is ideal for muscle building. 8-12 reps where you begin to fail after 12) is best for fat burning / conditioning / toning. So, feel free to tailor the workout toward your goals.
Also, “Nutrition is Key!” Make sure to have a protein drink and easily digestible carbs (most protein drinks have the right carbs) in your system before (and after) each workout. You’ll find that not only can you lift a lot more, but your recovery is better as well this way. If you’re interested, the book “Nutrient Timing by John Ivy & Robert Portman” phenomenally explains why getting the right fuel in your body, and at the specific time, is the key to your physique’s success and making those gains!
there’s no pictures of him without a shirt and judging from the pictures in this article, he isn’t very muscular at all.
Bad things happen when Ben Affleck takes his shirt off. Even worse when there’s pictures. Ask his wife, or Tom Brady’s mistress.
Ben Affleck has gotten into a lot of trouble with his wife recently. Shirtless pics are in short supply. Perhaps that has more to do with Tom Brady’s mistress. I do think Ben Affleck got huge for this role. Maybe I could’ve shared more before/after pics.
Hey chris, I’m 16 years old. I live in Holland.I’m around 60 kg. And i want to follow the ben affleck. I have access to a gym. But i don’t know how my diet should be.. My body fat is arround 13% and i feel like i can gain weight easily. My goal would be to lower my body fat% and gain more muscle. So.. Should i Do cardio first or after lifting weights? And I feel like my body retains water fast. what would be an ideal diet for me? Anyways.. It would be great if you could help me. And sorry for my grammar.
Hello! In a nutshell: For those of us who can gain weight fast, it’s suggested to do 75% weights and 25% cardio. The key is diet. Body transformation totally comes from what you eat. Make sure to eat protein/carbs before and after every workout. This will help your performance in the gym. And, it will help your muscles grow and get bigger afterward. I’ll post something soon on diet that paints a bigger picture. For your age, remember that ‘focus on form’ is the most important thing you can do. Do weights 1st, other than a 5-10 min warmup, followed by your cardio program.
For those that gain a lot of water weight, make sure to lower your carb intake. This is especially true for bad carbs (sugar, flour, almost all packaged products). High carbohydrate intake is correlated with inflammation, causing your body to take on added water.
Hey I know this workout is the outdated Batman one but it still looks pretty good..I was just wondering what the weight you’d use for some of the workouts
It’s all subjective. Do what’s right for you. At 12 reps, you generally want to use a weight that’s a bit lighter. The key: you want to start struggling by the 8-10th rep. If that’s too easy, add more weight.
On the other hand, if you’re struggling to get even to 8 (of 12 reps), then you need to decrease the weight. As long as you’re putting in a good amount of effort (and even more important, you have a great diet, too) you’re sure to see some gains.
For something like Deadlifts, where there’s really low reps, that’s the sign that you want to go pretty heavy. (With Proper Form)
Hi, i am a beginner in this kind of sport, i just have some 4 months of training and since i am a beginner, am i available to do this workout? Or it will put too much stress and lead to negative progress?
Ben Affleck gain muscle build and got ripped with this workout?
The most important part of working is form. As a beginner, make sure you have someone watching how you do each exercise. Once that’s under control, focus on your diet to prevent soreness and gain muscle. As long as you’re 18, Don’t worry about putting too much stress on your muscles/body.
If this really was his workout plan, how did this not do damage to his body? Monday-saturday and no rest days except sunday?? Thats insane. Its important for the body to get its proper rest to get results.
Hey Chris,
Can you maybe tell us about the shredding workout? Plus for a bulking workout, isn’t 6 days too much? too little time for recovery?