Jacob Osborn

Ben Affleck 'Batman' Workout & Diet Plan | Man of Many

Benjamin Géza Affleck-Boldt (yes, that’s his full name) was born in California and raised in Cambridge, MA. He and his younger brother Casey developed a passion for the arts at a relatively young age and frequently auditioned for local commercials and films. While attending Cambridge Rindge and Latin High School, Affleck appeared in theatre productions, commercials, and made-for-TV movies alike. Around this time, he also became close friends with long-time acquaintance Matt Damon, who was two years his senior.

Who is Ben Affleck?

Ben Affleck was coming off movies such as Gone Girl when he landed the role of Batman in the mid-2010s. To give the Dark Knight his due, the actor reportedly gained as much as 24 pounds in four months. He turned excess bulk into lean muscle and it showed by the time he appeared on the screen. Some redesigned body armour also helped him strike an imposing disposition. Seriously, Batman is basically a walking tank in both films.

Ben Affleck’s ‘Batman’ Diet Plan

When DC fans first heard that Ben Affleck would be tackling the role of Batman, they were fairly sceptical and with good reason. Being 43 at the time, Affleck was arguably a little old for the part. Furthermore, he wasn’t exactly known as an intimidating presence. Was he setting himself up for a disaster, people wondered, the likes of which we hadn’t seen since George Clooney in 1997’s Batman & Robin? Not if he could help it.

Ben Affleck’s ‘Batman’ Workout Routine

Block 1 (32 minutes): Warm-up & Movement

Day 1:

  • Elliptical: 15 minutes
  • Rumble Roller (hip/TFL/VMO/2-way glute/calf): 9 minutes
  • Plank with Arm Extension: 10 seconds (followed by 8 reps of 2-second extensions for each side)
  • Spiderman: From the plank position, place you right foot next to your right hand—perform 3 reps for each side (hold for 2 breaths)
  • Inchworm: While touching your toes with your legs straight, walk your hands out to a plank, then walk your feet back under you—perform 5 reps (hold for 1 breath)
  • Calf Stretch: 15 seconds (each leg)
  • Block 1 (32 minutes): Warm-up & Movement

  • Dumbbell Farmer’s Walk: 4 walks with appropriate weight for 1 minute
  • Alternating Hanging Knee-Up: 11 reps (for each leg)
  • ½ Kneeling Row: Kneel on your right knee in front of a cable machine, row with your right arm—perform 4 sets of 12 reps on each side
  • Back Bridge: 2 reps of 15 second hold (5-second pause between)
  • Alternating Dumbbell Reverse Lunge: 8 reps (for each leg)
  • Pull-Up: 6 sets of 4 reps (hold for 4 seconds up and 4 seconds down)
  • Shoulder Bridge: 10-second hold (then 8 reps of 2-second extension for each side)
  • Block 2 (40 minutes): Torso & Strength

  • Airdyne Bike Sprint: 20 seconds
  • V-Grip Pulldown: 15 reps
  • Seated Row Handle Grip: 12 reps
  • Alternating Dumbbell Open Curl: 5 sets of 5 reps (each arm, then 5 reps together)
  • Goblet Squat: 8 reps
  • Lateral Squat: 6 reps (each side)
  • Block 3 (22 minutes / Doing As Many Sets As Possible): Strength & Fitness

    Block 1 (30 minutes): Warm-up & Movement

    Day 2

  • Airdyne Bike Sprint: 10 reps of 5 minutes at 75% (finish with 15-second sprint, then 45-second rest)
  • Soft Roller (upper back/lat/quad/glute/ham junction): 8 minutes
  • Brettzel Stretch: 2 reps for each side (hold for 5 breaths)
  • Kneeling Lat: 1 rep each side (hold for 5 breaths)
  • ½ Kneeling Quad Stretch: 2 reps for each side (hold for 5 breaths)
  • Brettzel: 2 reps for each side (hold for 5 breaths)
  • Block 1 (30 minutes): Warm-up & Movement

  • Off-Bench Oblique Side Crunch: 8 reps dynamic (followed with hold for 8 seconds)
  • Valslide Body Slide: 4 sets of 12 reps
  • Dumbbell Lateral Raise: 4 sets of 12 reps
  • Back Bridge with March: Hold bridge for 8 seconds (then 4 knee raises on each leg)
  • Dumbbell Shrug: 5 sets of 6 reps
  • Rear Delt Machine: 4 sets of 15 reps
  • 1 Leg Hip Lift: 3 sets of 8 reps for each side (hold for 2 seconds)
  • Tricep Pushdown: 4 sets of 10 heavy reps, then 10 lighter reps
  • Block 2 (32 minutes): Torso & Strength

  • Dumbbell Deadlift: 4 sets of 6 reps
  • Dumbbell Bench Press: 4 sets of 10 reps (count 3 seconds from up to down position)
  • Pec Fly: 4 sets of 12 reps
  • Ball Leg Curl: 4 sets of 6 reps (hold for 2 seconds)
  • Block 3 (36 minutes): Strength

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