Ben Affleck Workout Routine

I bet we all have noticed the Dark Knight in the DC Universe action flick, “Batman v Superman: Dawn of Justice.

The man playing Batman, Ben Affleck, certainly did justice to his role by putting on 24lbs in only 4 months. Here we share how Ben Affleck got ready for the role.

Right now, Ben Affleck is one of the most popular icons in Hollywood, and he has inspired millions. 

Within this article, we’ll discuss Ben Affleck’s workout routine and diet, as well as the different supplements that he takes for his training. 

Current Stats 

Height: 6’4 – 193cm

Weight: 208 lbs – 94 kg 

Age: 46 years old 

Birthday: 15th of August, 1972

Birthplace: Berkeley, California

Accolades: Academy Award winner 2013 

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Workout Principles

Ben Affleck’s workout routine normally consists of many different exercises. Since Affleck had to gain strength and add mass, he focused on bodybuilding exercises including dumbbell curls, farmer’s walks, and heavy-loaded carries.

You will soon see below what kind of routines he has. The actor’s diet plan focuses on having a proper balance of nutrients including 35% lean protein, 20% fat, and 45% carbohydrates. 

Ben Affleck’s Workout Routine 

Ben Affleck’s workout routine normally focuses on 12 exercises. If you look at the routines below, he likes to work with his own body weight.

The 44-year-old actor’s training regime changed every week that targeted different muscle groups consistently.  To get into superhero shape and don the 75 lbs Batman suit, Affleck trained 6 days a week for 15 months before shooting for “Batman v Superman: Dawn of Justice.”

Here is Ben Affleck’s workout routine: 

Monday: Upper Body 

Ben Affleck performs 6 exercises, but for varying rep ranges. 

Here’s Ben Affleck’s upper body routine: 

1. Airdyne Sprint (20 seconds)

2. V-Bar Pulldown (15 reps)

3. Alternating DB Open Curl (5 reps)

4. Seated Row (12 reps)

5. Goblet Squat

6. Lateral Squat (each side 6 reps)

Tuesday: Back 

On Tuesday, Affleck targets his back workout routine by working on 4 different exercises.

Here’s Ben Affleck’s back routine: 

1. DB Deadlift (4 sets, 6 reps)

2. DB Bench Press (4 sets, 10 reps)

3. Chest Flyes (4 sets, 12 reps)

4. Stability-Ball Leg Curl (rest: 2 seconds, 4 sets, 6 reps)

Wednesday: Lower Body

On Wednesday, he focuses on his lower body, where he utilizes a lot of different squat exercises. 

Here’s Ben Affleck’s lower body routine: 

1. Wall Squat (3 sets, 5 reps, rest 30 seconds)

2. Goblet Squat (3 sets, 12 reps, rest 1 minute)

3. Lunge (3 sets, 20 metres, rest 30 seconds)

4. OH Barbell Lunge (3 sets, 20 reps, rest 30 seconds)

5. Squat @ 60% (3 sets, 8 reps, rest 1 minute)

6. Squat @ 75% (3 sets, 5 reps, rest 1 minute)

7. Squat @ 80-85% (2 sets, 3 reps, rest 1 minute)

8. Explosive Box Step (3 sets, 30 seconds, rest 30 seconds)

9. Box Jump (3 sets, 30 seconds, rest 30 seconds)

10. Jump Squat (3 sets, 30 seconds, rest 30 seconds)

11. KB Swings (3 sets, 8-12 reps, rest 30 seconds)

Thursday: Upper Body

On Thursday, Affleck hits his upper body routine with 10 different exercises. 

Here’s Ben Affleck’s upper body routine: 

1. Bench Press (3 sets, 8-12 reps, rest 1 minute)

2. Barbell Push Press (3 sets, 12+ reps, rest 1 minute)

3. Arnold Press (3 sets, 8-12 reps, rest 1 minute)

4. Man-Makers (3 sets, 12-15 reps, superset #1)

5. Dips (3 sets, 12-15 reps, superset #1)

6. Front Raises (3 sets, 12 reps, superset #2)

7. Lateral Raise (3 sets, 12 reps, superset #2)

8. Rear Delt Flys (3 sets, 12 reps, superset #2)

9. Biceps Curls (3 sets, 12 reps, superset #3)

10. Hammer Curls (3 sets, 12 reps, superset #3)

Friday: Back and Barbell

On Friday, he targets his back and barbell with 9 exercises. 

Here’s Ben Affleck’s back and barbell routine: 

1. Deadlift (5 sets, 5 reps, superset #1)

2. Clean and Press (5 sets, 5 reps, superset #1)

3. Front Squats (5 sets, 5 reps, superset #1)

4. Barbell Push Press (5 sets, 5 reps, superset #1)

5. Barbell Bent-Over Row (5 sets, 5 reps, superset #1)

6. Barbell Squats (3 sets, 20 reps, light rest)

7. Front Squats (3 sets, 12 reps, superset #2)

8. Barbell Push Press (3 sets, 12 reps, superset #2)

9. Rowing Machine (8 sets, 1 min sprint/rest)

Saturday: Lower Body

On this day, he hits his lower body with 11 different exercises. 

Here’s Ben Affleck’s lower body routine: 

1. Wall Squat (3 sets, 5 reps, rest 30 seconds)

2. Goblet Squat (3 sets, 12 reps, rest 1 minute)

3. Lunge (3 sets, 20 metres, rest 30 seconds)

4. OH Barbell Lunge (3 sets, 20 reps, rest 30 seconds)

5. Squat @ 60% (3 sets, 8 reps, rest 1 minute)

6. Squat @ 75% (3 sets, 5 reps, rest 1 minute)

7. Squat @ 80-85% (2 sets, 3 reps, rest 1 minute)

8. Explosive Box Step (3 sets, 30 seconds, rest 30 seconds)

9. Box Jump (3 sets, 30 seconds, rest 30 seconds)

10. Jump Squat (3 sets, 30 seconds, rest 30 seconds)

11. KB Swings (3 sets, 8-12 reps, rest 30 seconds)

Sunday: Rest 

On Sunday, Ben Affleck recovers his body by resting. Rest, stretch, and eat. 

Ben Affleck’s Diet 

Now that we’ve covered Ben Affleck’s workout routine it’s now time to take a look at his diet. According to Affleck himself, he avoided dairy products and restricted his daily sodium intake to around 1,500-2,000 mg.

He meticulously followed Jalali’s diet regimen, getting carbohydrates from oatmeal, leafy vegetables, and brown rice. He had lean protein from chicken or turkey breast, egg whites, and salmon.

Here is Ben Affleck’s diet: 

Meal 1: 

• CLA, protein powder with water

Meal 2: 

• Egg whites
• 1 cup oatmeal,
• Banana
• Flaxseed oil (1 tbsp)

Meal 3: 

• Protein bar

Meal 4: 

• Baked/grilled chicken breast
• Medium-sized cooked sweet potato
• Flaxseed oil (1 tbsp)

Meal 5: 

• 1 apple
• Unsalted almonds

Meal 6: 

• Grilled/baked salmon or chicken breast
• Steamed Brussels sprouts
• Broccoli, or spinach

Supplements

Ben Affleck uses the following supplements to help fuel his gains: 

• CLA 
• Protein Powder 
• Protein Bar
• Trembolex Ultra

Summary 

Ben Affleck has really shown us that we can get our dream body if we just work hard. Affleck put on 24Ibs in only 4 months to star in Batman. 

What do you think about Ben Affleck’s workout routine and diet? Leave a comment below.