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Ben Affleck’s Batman Workout Routine, Diet Plan & Supplements

Last updated: October 11, 2021

My colleagues here at the office know how much I love a good action flick as I’m always telling them about the movies I watch over the weekend.

And in my opinion, Ben Affleck has become one of the best actors to play the caped crusader in the recent Batman movies, including Suicide Squad and Justice League.

But if you compare his physical appearance in movies like The Accountant, The Town, and Gone Girl to his Batman physique, then you can tell that he’s a man that is no stranger to the gym.

So, we spent some time researching the Ben Affleck workout routine and diet.

And I think we’ve come up with something great for you.

Ben Affleck’s Body Transformation

Ben Affleck started his career in the 90s, where he appeared in TV shows, and Hollywood quickly picked up the actor for his heartthrob appeal.

But it wasn’t until he was cast into the Batman role that he really started to bulk up.

In hindsight, I think he would have been a much better choice for the Dark Knight series.

He piled on the muscle and lost a load of body fat, all thanks to a workout program that personal trainer Walter Norton Jr. designed for him.

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The Ben Affleck Workout Approach

ben affleck working out

Ben was never out of shape, but prior to bulking up, he mainly focused on cardio and strength training for a few muscle groups.

But to get in superhero shape, he had to completely shift towards bodybuilding exercises that targeted all of his muscles.

He also had a dietitian called Rehan Jalali to tailor his nutrition to get the ideal macros for an intensive bulking phase.

Now, you could argue that coming from a reasonable fitness level and being paid millions would make it easier for him.

But wait until you see his training routine.

Sample Workout Routine

working out

As far as workout routines go, Ben Affleck has taken on a ton of work. He trains six days a week and only takes Sundays off.

And he makes every minute count by piling on the weight plates and keeping his reps to below 12.

We’ve broken down this routine to help you target specific muscles through both isolation and compound exercises for the best possible results [1].

Monday: Back And Shoulders

Incline DB bench press
  • Lat pulldowns (4 sets of 8-12 reps)
  • Weighted wide-grip pull-ups (4 sets of 25 reps)
  • Military press (4 sets of 25 reps)
  • Incline DB bench press (4 sets of 8-12 reps)
  • Lateral raise (4 sets of 8-12 reps)
  • Front raises (4 sets of 8-12 reps)
  • Weighted dips (4 sets of 8-12 reps)

Tuesday: Arms And Chest

  • Triceps kickbacks (4 sets of 8-12 reps)
  • Dumbbell curls (4 sets of 8-12 reps)
  • Seated Rows (4 sets of 8-12 reps)
  • V bar pulldown (4 sets of 8-12 reps)
  • Dumbbell flys (4 sets of 8-12 reps)
  • Bench press (4 sets of 8-12 reps)
  • Chest dips (4 sets of 25 reps)

Wednesday: Legs

DB reverse lunge
  • Stability ball leg curl (4 sets of 8-12 reps)
  • DB reverse lunge (4 sets of 8-12 reps)
  • Wall squat (4 sets of 60 seconds)
  • Dumbbell lunges (4 sets of 8-12 reps)
  • Box Jumps (4 sets of 20 reps)
  • Calf raises (4 sets of 8-12 reps)
  • Deadlifts (4 sets of 8-12 reps)

Thursday: Back And Chest

  • Front squat (4 sets of 8-12 reps)
  • Bent-over rows (4 sets of 8-12 reps)
  • Dumbbell flys (4 sets of 8-12 reps)
  • Bench press (4 sets of 8-12 reps)
  • Weighted pull-ups (4 sets of 25 reps)
  • Weighted chest dips (4 sets of 25 reps)

Friday: Arms And Shoulders

Hammer curls
  • Barbell shrugs (4 sets of 8-12 reps)
  • Biceps curls (4 sets of 8-12 reps)
  • Hammer curls (4 sets of 8-12 reps)
  • Front raises (4 sets of 8-12 reps)
  • Cable crossovers (4 sets of 8-12 reps)
  • Triceps pulldowns (4 sets of 8-12 reps)

Saturday: Legs

  • Stability ball leg curl (4 sets of 8-12 reps)
  • DB reverse lunge (4 sets of 8-12 reps)
  • Wall squat (4 sets of 60 seconds)
  • Dumbbell lunges (4 sets of 8-12 reps)
  • Box Jumps (4 sets of 20 reps)
  • Calf raises (4 sets of 8-12 reps)
  • Deadlifts (4 sets of 8-12 reps)

Sunday: Rest

As you can see, he targets every part of his body twice a week and finishes off with a well-deserved rest day, which would include some recovery stretching.

“God help me if I ever do another movie with an explosion in it. If you see me in a movie where stuff is exploding, you'll know I've lost all my money.” - Ben Affleck. 

Now, let’s take a look at the Ben Affleck diet.

Other celebrity workouts:

What Does His Diet Look Like?

healthy food

Here’s a Ben Affleck diet plan that our dietitian put together based on some of his social media posts.

Meal 1:

  • Protein shake with CLA
  • Cup of coffee

Meal 2:

  • 6 egg omelet
  • 2 cups of oatmeal
  • Mixed fruit and berries

Meal 3:

  • 1 cup of mixed nuts
  • Protein shake with CLA
Meal 4:

  • 2 grilled chicken breast filets
  • Large sweet potato
  • large portion of mixed vegetables

Meal 5:

  • Bowl of mixed fruit salad
  • 1 cup of mixed nuts

Meal 6:

  • Grilled fish or chicken breast
  • Mixed steamed vegetables
  • Leafy green salad
  • Protein shake with CLA

What Supplements Does He Take?

supplements

When you’re doing a superhero workout routine, then it can be difficult to get all the nutrients from just your diet plan.

That’s why we think Ben Affleck would have heavily relied on these supplement products to achieve his lean muscle mass.

1. Protein Shake with CLA

You’ll notice in the above meal plan that there’s a few protein shakes in there with added CLA.

You’re probably best off buying these as separate supplements, but combining a whey protein with a CLA product might do a lot for your recovery time. There’s some evidence that it may also reduce body weight by burning off more fat [2].

We recommend: Transparent Labs Whey Protein

2. Pre-Workout

We’ve encountered a few pre-workout supplements that might improve your endurance and stamina to either do higher rep ranges or add more weight.

It’s not going to turn you into superman, but even a 5% improved performance will add up quickly each week.

We recommend: 4 Gauge

3. BCAAs

You will find branched-chain amino acids in whey protein, but getting a targeted boost after a tough workout can help to get you to your dream body type. These BCAAs are vital to muscle protein synthesis, and there’s plenty of scientific information to support it.

We recommend: Performance Lab BCAA

Are You Trying Ben Affleck's Workout Routine?

This is not a workout routine that you can take lightly, and the diet plan will take a lot of dedication as well.

But if you stick with the workouts and gradually increase the weights, then it won’t take too long for you to look like a superhero ready for the next Batman vs. Superman movie.

Try it out for a few weeks and then report back with your results.


References:

  1. https://centr.com/article/show/8595/compound-or-isolation-what-builds-muscle-better
  2. https://experiencelife.com/article/cla-can-this-fatty-acid-help-you-get-thin/

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