Ben Affleck’s Workout Routine

If you have seen the Hollywood action flick “Batman vs. Superman: Dawn of Justice” and “Justice League“, you would have surely been mesmerized by Ben Affleck’s massive and muscular physique. To bring justice to his character, he had put on 24 lbs of muscle to his frame in just a matter of 4 months. His physique was exuding power, strength, and athleticism in every sense.

In the movie Batman vs Superman, when Ben Affleck delivered the line “Men are brave,” it inspired millions of fans. They admired his strong and confident portrayal of an alpha male character. Many felt motivated by his performance. Ben Affleck’s physique in the movie showcased the image of a powerful and assertive Batman, making him one of the most formidable versions of the character among all the Batmans portrayed on screen.

In this workout guide, we will shed light on Ben Affleck’s workout routine, which he followed to achieve a superhero physique. His transformation has served as a great inspiration to fitness enthusiasts worldwide.

Ben Affleck’s Workout Principles

Ben Affleck’s workout plan was created with the goal of making him appear larger than ever before. After all, he was set to battle the famous Kryptonian alien, so it was important for him to have a physique that conveyed that capability. Director Zack Snyder of “Batman vs. Superman: Dawn of Justice” envisioned Ben Affleck as big and muscular for the role.

Affleck took the assistance of Walter Norton Jr. and Jamie Damon to build up his physique for portraying Batman.

Ben Affleck started his training program with a well-structured mass-building routine. It helped Affleck in packing on the size that made him look bigger. As he was getting closer to filming “Batman vs Superman“, he switched to a cutting-oriented workout. It was intended to provide definition and a bit of aesthetics to his massive physique that he had acquired during the mass-building phase.

In simple words, Ben Affleck’s Batman workout regimen emphasized both gaining muscle mass and defining his muscles.

Basically, Zack Snyder did not want an overly bulky Batman. Instead, he wanted his Batman to look like a heavyweight MMA fighter. After a few months of rigorous training, Ben Affleck came with a physique that brought complete justice to his role. He was indeed looking like someone who could make the last son of Krypton bleed.

Ben Affleck’s Workout Schedule

Ben Affleck’s Batman training routine was primarily concerned with hitting each of the muscles relentlessly. With consistent workouts focused on mass building, Ben Affleck gained 33 lbs and weighed 231 lbs at 7.7% body fat. He then leaned himself down and came to 225 lbs.

To portray the role of Batman, Affleck wanted to gain both strength and overall muscle mass. His exercise routine revolved around the basic exercises performed with moderate to higher volume, like heavy-loaded carries, farmer walks with 60-lbs weights, 80-lbs dumbbell curls, squats, deadlifts, etc.

• Monday: Full Body
• Tuesday: Full Body
• Wednesday: Lower Body
• Thursday: Upper Body
• Friday: Back and Barbell
• Saturday: Lower Body
• Sunday: Rest Day

Ben Affleck’s Workout Routine

The workout routine of Ben Affleck consisted of exercises that were targeted to aid in muscle building. He also used intensity techniques like supersets and giant sets to gain the most out of his workout routine. The following table will give you a detailed overview of Ben Affleck’s exercise routine.

Monday – Full Body

• Air-Dyne Sprint- 4 Sets of 60 seconds
• V-Bar Pulldowns- 3 Sets of 15 reps
• Alternating Dumbbell Open Curls- 5 Sets of 5 reps
• Seated Rows- 3 Sets of 12 reps
• Goblet Squats- 3 Sets of 12 reps
• Lateral Squats- 4 Sets of 6 reps (on each side)

Tuesday – Full Body

• Dumbbell Deadlift- 4 Sets of 6 reps
• Dumbbell Bench Press- 4 Sets of 10 reps
• Chest Fly- 4 Sets of 12 reps
• Stability Ball Leg Curls- 4 Sets of 6 reps

Wednesday – Lower Body

• Wall Squat- 3 Sets of 5 reps (30 seconds of rest in between the sets)
• Goblet Squat- 3 Sets of 12 reps (60 seconds of rest in between the sets)
• Lunges- 3 Sets of 20  meters (30 seconds of rest in between the sets)
• Overhead Barbell Lunges- 3 Sets of 20 meters (30 seconds of rest in between the sets)
• Squats (@ 60% of 1RM)- 3 Sets of 8 reps (60 seconds of rest in between the sets)
• Squats (@ 75% of 1RM)- 3 Sets of 5 reps (60 seconds of rest in between the sets)
• Squats (@ 80-85% of 1 RM)- 2 Sets of 3 reps (60 seconds of rest in between the sets)
• Explosive Box Step- 3 sets of 30 reps (30 seconds of rest in between the sets)
• Box Jump- 3 sets of 30 reps (30 seconds of rest in between the sets
• Jump Squat- 3 sets of 30 reps (30 seconds of rest in between the sets
• Kettlebell Swings- 3 Sets of 8-12 reps (30 seconds of rest in between the sets)

Thursday – Upper Body

• Bench Press- 3 Sets of 8-12 reps (60 seconds of rest in between the sets)
• Barbell Push Press- 3 Sets of 12 reps (60 seconds of rest in between the sets)
• Arnold Press- 3 Sets of 8-12 reps (60 seconds of rest in between the sets)
• Man-Makers superset with Dips- 3 Sets of 12-15 reps
• Front Raises trisetted with Lateral Raises trisetted with Rear Delt Fly- 3 Sets of 12 reps
• Bicep Curls superset with Hammer Curls- 3 Sets of 12 reps

Friday – Back and Barbell

• Deadlifts giant-set with Clean and Press giant-set with Front Squats giant-set with Barbell Push Press giant-set with Barbell Bent-Over Rows- 5 Sets of 5 reps
• Barbell Squats- 3 Sets of 20 reps (taking light rest in between the sets)
• Front Squats superset with Barbell Push Press- 3 Sets of 12 reps
• Rowing Machine- 8 Sets of (1 min sprint/rest)

Saturday – Lower Body

• Wall Squat- 3 Sets of 5 reps (30 seconds of rest in between the sets)
• Goblet Squat- 3 Sets of 12 reps (60 seconds of rest in between the sets)
• Lunges- 3 Sets of 20 meters (30 seconds of rest in between the sets)
• Overhead Barbell Lunges- 3 Sets of 20  meters (30 seconds of rest in between the sets)
• Squats (@ 60% of 1RM)- 3 Sets of 8 reps (60 seconds of rest in between the sets)
• Squats (@ 75% of 1RM)- 3 Sets of 5 reps (60 seconds of rest in between the sets)
• Squats (@ 80-85% of 1 RM)- 2 Sets of 3 reps (60 seconds of rest in between the sets)
• Explosive Box Step- 3 Sets of 30 reps  (30 seconds of rest in between the sets)
• Box Jump- 3 Sets of 30 reps (30 seconds of rest in between the sets
• Jump Squat- 3 Sets 30 reps (30 seconds of rest in between the sets
• Kettlebell Swings- 3 Sets of 8-12 reps (30 seconds of rest in between the sets)

Sunday – Rest

In addition to weightlifting exercises, Ben Affleck incorporated cardio exercises into his workout routine to reduce his body fat percentage. This contributed to his leaner and more muscular appearance, enhancing the overall aesthetics of his physique.

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Final Words

That was all about the workout plan of Ben Affleck. If you want to try it out, we would recommend you to follow it under an expert’s supervision. Additionally, feel free to make necessary adjustments based on your body type. This personalized approach will help you achieve the best results and ensure your safety.