Ben Affleck’s Batman Workout Routine and Diet for a Jacked Physique

You all have noticed the Dark Knight in the DC Universe action flick, “Batman v Superman: Dawn of Justice.” The first thing you have observed about the Caped Crusader is that he has gotten bigger in shape and size. Moreover, he has become meaner, tougher, and more aggressive than before, someone who is willing to challenge and take on the Man of Steel. The man playing Batman, Ben Affleck, certainly did justice to his role by putting on 24 lbs in only 4 months. Here we share how “The Town” actor got ready for the role.

Ben Affleck Body Stats

Height: 6’4”; Weight: 208 lbs

Chest: 44”; Waist: 36”

Biceps: 17”

Ben Affleck Workout Routine

Affleck did a great job in portraying the iconic Bruce Wayne. He accomplished the imposing physique by working hard with Boston-based fitness trainer Walton Norton Jr. The 44-year-old actor’s training regime changed every week that targeted different muscle groups consistently. Since Affleck had to gain strength and add mass, he focused on bodybuilding exercises including dumbbell curls, farmer’s walks, and heavy-loaded carries. To get into superhero shape and don the 75 lbs Batman suit, Affleck trained 6 days a week for 15 months before shooting for “Batman v Superman: Dawn of Justice.”

Ben Affleck Batman Workout

Here is a couple of day’s training split, which Norton designed for Affleck as part of his Batman workout program.

First Day

Warm Up and Movement (32 minutes)

• Elliptical Strength Training (15 minutes)
• Foam Rolling (9 minutes)
• Plank Arm Extensions (10 seconds; followed by 8 reps, 2-sec extension on each side)
• Spiderman (3 reps each side)
• Inchworm (5 reps)
• Calf Stretch (each leg 15 seconds)

Torso and Strength (40 minutes)

• Farmer’s Walk with Dumbbell (4 walks for 1 minute)
• Alternating Hanging Knee-Up (each leg 11 reps)
• Half Kneeling Row (each side 4 sets, 12 reps)
• Back Bridge (2 reps)
• Alternating DB Reverse Lunge (each leg 8 reps)
• Pull Ups (6 sets, 4 reps)
• Shoulder Bridge (10 seconds; followed by 8 reps, 2-sec extension on each side)

Strength and Fitness (22 minutes)

• Airdyne Sprint (20 seconds)
• V-Bar Pulldown (15 reps)
• Alternating DB Open Curl (5 reps)
• Seated Row (12 reps)
• Goblet Squat
• Lateral Squat (each side 6 reps)

Second Day

Warm Up and Movement (30 minutes)

• Airdyne Sprint (10 reps, 5 minutes)
• Soft Roller (8 minutes; for upper back, quads, lats, hamstring, glutes)
• Brettzel Stretch (each side 2 reps)
• Kneeling Lat (each side 1 rep)
• Half Kneeling Quad Stretch (each side 2 reps)
• Brettzel Stretch (each side 2 reps)

Torso and Strength (32 minutes)

• Oblique Off-bench Side Crunch (8 reps)
• Body Slide (12 reps, 4 sets)
• DB Lateral Raise (4 sets, 12 reps)
• Back Bridge
• DB Shrug (5 sets, 6 reps)
• Rear Delt Flyes (4 sets, 15 reps)
• Single Leg Hip Raise (3 sets, 8 reps)
• Tricep Pushdown (4 sets, 10 reps)

Strength (36 minutes)

• DB Deadlift (4 sets, 6 reps)
• DB Bench Press (4 sets, 10 reps)
• Chest Flyes (4 sets, 12 reps)
• Stability-Ball Leg Curl (rest: 2 seconds, 4 sets, 6 reps)

Ben Affleck Diet

According to the quotes and tweets from Affleck’s nutritionist Rehan Jalali, the actor’s diet plan focused on having a proper balance of nutrients including 35% lean protein, 45% carbohydrates, and 20% essential fats. Affleck avoided dairy products and restricted his daily sodium intake to around 1,500-2,000 mg. He meticulously followed Jalali’s diet regimen, getting carbohydrates from oatmeal, leafy vegetables, and brown rice. He had lean protein from chicken or turkey breast, egg whites, and salmon.

Ben Affleck Batman Diet Chart

• Pre-Workout Meal: Supplements such as CLA, protein powder with water
• Breakfast: Egg whites, 1 cup oatmeal, banana, flaxseed oil (1 tbsp)
• Morning Snack: Protein bar
• Lunch: Baked/grilled chicken breast, medium-sized cooked sweet potato, flaxseed oil (1 tbsp)
• Evening Snack: 1 apple, unsalted almonds
• Dinner: Grilled/baked salmon or chicken breast, steamed Brussels sprouts, broccoli, or spinach

Ben Affleck Batman Workout Video