Ben Affleck Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: April 1, 2024
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Ben Affleck has become one of the best actors to play the caped crusader in recent Batman movies, including Suicide Squad and Justice League.

But if you compare his physical appearance in movies, you can tell that he’s a man who loves working out. In fact, most of my clients ask me what they should do to be buffed up like Ben Affleck.

As a certified personal trainer, I spent some time researching the Ben Affleck workout routine and diet. Read through the end to find out numerous things about your favorite superstar.

Ben Affleck’s Body Transformation

Ben Affleck started his career in the 90s, when 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.

 

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A post shared by Ben Affleck (@benaffleck)

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.

youtube

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 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 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

His diet consists of healthy food, as reflected in a Ben Affleck diet plan based on his social media posts, which includes protein shakes with CLA, coffee, a 6-egg omelet, 2 cups of oatmeal, mixed fruit and berries, mixed nuts, grilled chicken breast filets, a large sweet potato, a large portion of mixed vegetables, a bowl of mixed fruit salad, grilled fish or chicken breast, mixed steamed vegetables, leafy green salad, and protein shakes with CLA.

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

The supplements he takes are protein shakes with CLA, pre-workout supplements, and BCAAs to achieve lean muscle mass, especially when following a superhero workout routine. These supplements, including whey protein combined with CLA, are used to improve recovery time, enhance endurance and stamina, and support muscle protein synthesis.

When you’re doing a superhero workout routine, 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 are a few protein shakes in there with added CLA.

You’re probably best off buying these as separate supplements, but combining whey protein with a CLA product might do a lot for your recovery time. According to a study from the National Center for Biotechnology Information website, it may also reduce body weight by burning off more fat [2].

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.

3. BCAAs

According to the National Center for Biotechnology Information website, several studies have shown that pre-training supplements can potentially delay fatigue and improve the quality of resistance exercise [3].

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.

FAQs

What Recovery Techniques Does Ben Affleck Use to Aid Muscle Recovery and Prevent Injuries?

Ben Affleck uses various recovery techniques like stretching routines, foam rolling, and possibly recovery supplements to aid muscle recovery and prevent injuries. These methods are integral in helping him maintain peak physical condition, especially during intense training for movie roles.

How Does Ben Affleck Stay Mentally Focused and Motivated During Intense Training Periods?

Ben Affleck likely uses mental and motivational strategies such as setting clear goals, visualization, and maintaining a positive mindset to stay mentally focused and motivated during intense training periods. These techniques are vital for enduring the rigorous training demands of his film roles.

How Does Ben Affleck's Diet Vary Depending on His Training Goals?

Ben Affleck's diet varies depending on his training goals, which may include muscle gain for a specific role or general fitness maintenance. The variation involves adjustments in calorie intake, macronutrient ratios, and food choices, ensuring he receives appropriate nutrition for his physical demands.

What Adjustments Are Made to Ben Affleck's Workout Routine for Different Movie Roles?

For different movie roles, adjustments are made to Ben Affleck's workout routine to align with the physical requirements of the character he portrays. This may include a focus on weightlifting for muscle-building roles or agility training for action-packed scenes.

What Strategies Does Ben Affleck Employ for Long-Term Fitness Maintenance?

For long-term fitness maintenance, Ben Affleck likely balances intense training with more sustainable fitness routines, incorporating cardiovascular exercises, strength training, and flexibility workouts. This approach helps him maintain fitness while avoiding burnout and overtraining.


References:

  1. https://centr.com/blog/show/8595/compound-exercises-vs-isolation-exercises-which-is-better
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7401241/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7664913/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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