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Ben Affleck was tasked to bring back the Dark Knight as the biggest, baddest and most armored up Batman ever. To pull it off and get into superhero shape, Ben Affleck had to dedicate serious effort and intensity in the gym.

Affleck had a big task to achieve. If the audience were to believe that Bruce Wayne had any chance of taking on a superhero of the caliber of Superman, Affleck would have to deliver a physically powerful and impressive physique.

Ben Affleck Batman Workout
Ben Affleck Batman Workout

To build such a muscular physique that lived up to the role and impressed the audience, Affleck sought the help of his long time friend and top fitness trainer Walter Norton, Jr. Norton pushed Affleck hard! Ben Affleck is 6’4″ tall. By the time his training was over, Affleck weighed 225 pounds at 7.7 percent body fat!

Ben Affleck’s training for his role in Batman v Superman lasted much longer than the usual transformation training programs do. He trained for almost two years.

Ben Affleck Batman Workout
Ben Affleck Batman Workout

His training program went through various adjustments over that period of time, but he primarily did trained with high intensity circuits and bodybuilding style weight training.

Affleck’s trainer stuck to the basic weight training movements in moderate rep ranges as the core of his training. His bodybuilding training focused on gaining both maximum amounts of muscle mass and strength. Affleck needed strength to successfully perform as the Caped Crusader. His batsuit alone weighed 75 pounds!

Ben Affleck Batman Workout
Ben Affleck Batman Workout

To achieve the physically powerful and impressive physique that he needed, Affleck trained hard with heavy weights and high volume of reps and sets. He did cardio in the morning circuits and weights in the evening.

Here are Ben Affleck’s Batman v Superman workouts as shared in the Muscle & Fitness magazine:

Muscle Building Phase:

Day 1: Monday: Chest, Shoulders And Arms

1. Bench Press:4 sets, 10
2. Military Push Press: 4 sets, 8 reps
3. Seated Arnold Press: 4 sets, 8 reps
4. Seated Dumbbell Press: 4 sets, 8 reps
5. Medium Grip Pull Up: 4 sets, 10 reps
6. Parallel Bar Dip: 4 sets, 12 reps
7. Barbell Biceps Curl: 4 sets, 12 reps
8. Hammer Curl: 4 sets, 12 reps
9. Abs Workout

Day 2: Tuesday: Back And Legs

1. Wall Squat: 4 sets, 10 reps
2. Air Squat: 4 sets, 10 reps
3. Walking Lunge: 4 sets, 10 reps on each leg
4. Barbell Deadlift: 4 sets, 4 reps
5. Dumbbell Row: 4 sets, 8 reps
6. Upright Row: 4 sets, 8 reps
7. Barbell Set Up: 4 sets, 10 reps on each leg
8. Abs Workout

Day 3: Wednesday: Legs / Plyometrics

1. Goblet Squat: 4 sets, 12 reps
2. Stationary Lunge: 4 sets, 12 reps
3. Walking Lunge: 4 sets, 12 reps
4. Barbell Squat: 4 sets, 8 reps
5. Explosive Box Jump: 4 sets, 15 reps
6. Jump Squat: 4 sets, 15 reps
7. Kettle Bell Swings: 4 sets, 8 reps
8. Abs Workout

Day 4: Thursday: Chest, Shoulders Arms

1. Barbell Bench Press: 4 sets, 8 reps
2. Barbell Push Press: 4 sets, 12 reps
3. Seated Arnold Press: 4 sets, 8 reps
4. Parallel Bar Dips: 4 sets, 12 reps
5. Front Raises: 4 sets, 12 reps
6. Lateral Raise: 4 sets, 12 reps
7. Rear Del Flyes: 4 sets, 12 reps
8. Biceps Curl: 4 sets, 12 reps
9. Hammer Curl: 4 sets, 12 reps

Day 5: Friday: Back And Legs

1. Barbell Deadlift: 5 sets, 5 reps
2. Clean & Press: 5 sets, 5 reps
3. Medium Grip Pull Up: 4 sets: failure
3. Front Squat: 5 sets, 5 reps
4. Cable Seated Row: 4 sets, 8 reps
4. Barbell Push Press: 5 sets,  5 reps
5. Barbell Bent-Over Row: 5 sets, 5 reps
6. Barbell Squat: 4 sets, 8 reps
7. Cable Lat Pull-down: 4 sets, 8 reps

Cutting Phase:

Conditioning And Weight Training Day 1:

Warm Up Phase

Elliptical Machine: 21 minutes

Activation Phase

Off-Bench Oblique Hold: 2 sets, 12 reps
Split Squat Isometric Hold: 3 sets, 15 reps
Cable Seated Row: 4 sets, 12 reps
Abdominal Plank: 4 sets, 10 second hold
Physio Ball Rotation: 3 sets, 5 reps on each side
Swish Ball Back Bridge: 4 sets, 20 reps
Squat To Face Pull: 4 sets, 8-15 reps

Muscle Building Phase

Medium Grip Pull Ups: 5 sets, 7 reps
Bulgarian Split Squat: 5 sets, 6 reps per leg

Circuit Training Phase

Biceps Curl: Circuit, 10 reps
Lateral Lunges: Circuit, 6 each side
Swiss Ball Shoulder Bridge: Circuit, 8 reps
Lat Pull-down: Circuit, 10 reps

Conditioning And Weight Training Day 2:

Warm Up Phase

Rowing Machine: 20 minutes

Activation Phase

Hanging Leg Raises: 3 sets, 10 reps
Barbell Biceps Curl: 3 sets, 15 reps
Pallof Press: 3 sets, 15 reps
Triceps Extension: 4 sets, 15 reps
Hip Bridge: 4 sets, 10 reps
Band Pull Apart: 4 sets, 20 reps

Muscle Building Phase

Hammer Incline Press: 5 sets, 5 reps
Stability Ball Leg Curl: 4 sets, 6 reps
Pec Deck: 4 sets, 12 reps
Dumbbell Shrug: 5 sets, 8 reps
Dumbbell Floor Press: 4 sets, 6 reps
Single-Leg Romanian Deadlift: 3 sets, 6 reps each side
Hammer Curl: 4 sets, 6 reps
Standing Calf Raise: 4 sets, 12 reps

To learn more about Ben Affleck’s transformation, check out Muscle & Fitness’s The Super-Jacked Batman Workout.

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