The release of Zack Snyder’s Justice League: Justice Is Gray has reignited interest in Ben Affleck’s Batman workout and diet plan. When preparing for the role, the actor built upon both his physical and mental strength. There’s no disputing the fact that Ben Affleck’s physique was larger than life by the time Batman v Superman: Dawn of Justice arrived in theatres. He was similarly jacked for the Justice League follow-up. So how did he get there?
Who is Ben Affleck?
Benjamin Géza Affleck-Boldt was born in California and raised in Cambridge, MA. He and his younger brother Casey developed a passion for the arts 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. Around this time, he also became close friends with long-time acquaintance Matt Damon, who was two years his senior.
Upon moving to Los Angeles in the early ’90s, Affleck landed a number of bit parts in various TV shows. He appeared alongside Matt Damon in the 1992 film School Ties in a brief supporting role. The following year, he played an overzealous bully in Dazed and Confused, representing a minor breakout performance. As his star continued to rise, he and Damon fleshed out the working script for a little film called Good Will Hunting.
Affleck would appear in tentpole films and some high-profile romances before suffering a career setback in the mid-naughts. He quickly re-emerged as a modern multi-hyphenate in the mould of Clint Eastwood, directing and starring in movies like Gone Baby Gone and The Town. Ben Affleck’s body of work is now far more diverse than one might imagine, swinging from indie drama to big-budget blockbuster. He’s currently attached to a number of projects and in various capacities, including the upcoming historical epic The Last Duel, which he co-wrote and co-produced with Damon (the two also star).
Ben Affleck Stats:
- Age: 48 years
- Height: 6 ft 4 inches
- Weight: approximately 200 lbs
- Movie career: 1992 to the present
The Challenge of Becoming Batman
When Ben Affleck stepped into the role of the Dark Knight for "Justice League," he knew that embodying this legendary character would require more than just a cape and cowl; it would demand an extraordinary physical transformation. Affleck took the role seriously, needing to put on mass to do the role justice.
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Affleck's wife, Jennifer Garner, noted the intensity of his preparation: “I’ll tell you that there is a man working out at my house right now-I’m sure-for his second time today."
The Batsuit Factor
The Batsuit is a technologically advanced piece of armor, heavy and restrictive. Wearing it was like lugging around a small car on your shoulders. Intense fight scenes, acrobatics, and hours of shooting while wearing that suit is a recipe for exhaustion, and potential injuries.
To ensure that Ben could handle the demands of the Batsuit, a holistic approach to his training was essential. It wasn't just about bulking up; it was about building the strength, endurance, and resilience required to carry that load all day long, day after day. Injury prevention was paramount.
Comprehensive Workout Plan
To achieve the Batman physique, a comprehensive plan was needed that targeted specific muscle groups while also addressing overall fitness and core strength. The goal was to transform Ben Affleck into Batman, not just physically, but functionally. It wasn't just about looking the part; it was about being able to perform like Batman when the cameras rolled.
Ben Affleck’s ‘Batman’ Diet Plan
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.
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To cultivate a Batman body, Ben Affleck’s diet took direct cues from LA-based nutritionist Rehan Jalali and his famous “six-pack” regimen. The actor cut out all dairy, limited sodium intake to 1,500-2000 mg, and ate about six times per day. He sourced carbs from foods such as oatmeal, leafy greens, and whole grains, while also consuming plenty of lean proteins (salmon, egg whites, turkey, etc).
Affleck revealed some key parts of his diet in a recent interview. His diet tends to consist of 45% carbs, 35% lean protein and 20% essential fats. Although carbohydrates are a large percentage of your diet, it is important to eat them within reason.
For the best muscle-building results, high protein and a caloric surplus is key. In most cases, you will need to increase your daily calorie intake by 500-1000 calories. However, to prevent any unwanted weight gain, it is important to find out your maintenance level, which is essentially how many calories your body’s metabolism burns naturally. High protein is essential to helping your body facilitate muscle growth. Whey protein shakes and protein powder supplements are an easy and affordable way to boost your protein levels.
With all that in mind, the best advice we can offer you is to eat clean and often. What we mean by that is up the quantity of meals per day, but decrease the portion size. You should be eating little and often.
Ben Affleck’s ‘Batman’ Workout Routine
When DC fans first heard that Ben Affleck would be tackling the role of Batman, they were fairly sceptical. Being 43 at the time, Affleck was arguably a little old for the part. Furthermore, he wasn’t exactly known as an intimidating presence.
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To shut up all the naysayers (and prepare for an approximately 75-pound Batsuit), Affleck re-teamed with long-time personal trainer Walter Norton Jr. The pair had been working together since 2010’s The Town and they shared a somewhat established rapport. That mutual history went a long way when it came time to adopt a new fitness regimen, according to Norton.
The trainer told Men’s Journal, “Seven years ago the body bounced back a little quicker…Like any relationship, it’s all about communication and honesty. I can tell him a little something that he doesn’t want to hear and that’s fine. We’re not tiptoeing around issues. So we just addressed it right at the top. We did what we needed to do to take care of him and protect his joints.”
Ben Affleck’s Batman workout was arguably more intense than anything that came before it, and more varied, too. Norton kept the actor on his toes (literally and figuratively) by way of “chaos training,” during which he created new workout plans and new goals every week, with each regimen targeting specific muscle groups. Soon, both Affleck and Norton were pushing themselves past their original limits.
Chaos Training
Personal trainer Walter Norton Jr. employed ‘chaos training’ when helping Affleck prepare for the role of Batman. This involved creating new regimens and goals with each passing week, all while building speed and targeting specific muscle groups. Staying in one regime too long allows the body to adapt to the routine, tearing less muscle fibre as time goes on. As Affleck rarely did the same workout twice, he was able to continually shock his body bigger.
Bulking and Shredding
Bulking and shredding was yet another secret to the Ben Affleck Batman body. Whereas the actor weighed about 198 pounds in 2010, he shot up to 231 pounds before landing on a firm 225. Norton explained, “This time around we did more bodybuilding. We wanted him to be strong but we wanted to add mass. The volume was higher. We lived on a lot of the basics, 80-pound dumbbell curls, heavy-loaded carries, and farmers walks with 60-pound weights.”
Functional Fitness and Martial Arts
Affleck can be seen in Batman v Superman doing pull-ups with chains around his waist, pulling sleds and flipping tyres. Norton Jr. put Affleck through a gruelling series of classic strength-building moves to keep his body functional, whether he’s playing a trained killer in The Accountant or he’s hunting them down as the Caped Crusader.
Affleck’s functional fitness and martial arts training keeps him on his toes. “Silat training enhances your reflexes & develops agility,” says Racan Osman, senior instructor for the Pencak Silat Federation. A fluid economy of movement and knowing how to balance his body aids Affleck in bringing mobility to his size and strength. Silat also puts their students through tough bodyweight circuits, helping you drop fat, build muscle while keeping your cardio game strong. An example of a bodyweight circuit is Burpees: 10 reps.
Sample Workout Routine
The four-split program was the cornerstone of this transformation. It divided the training into focused days, targeting different muscle groups, ensuring that Ben's body was well-prepared for the physical demands of the role. Cardio and core training were part of the daily routine. Cardio for stamina and core training for stability and agility.
Warm-Up and Exercise Routine
Every superhero regimen starts with a good warm-up. Since we were focusing on the upper body, we began with a five-minute warm-up that activated the upper body muscles with a rowing machine, an airdyne bike, or a cross trainer.
Our first exercise was the Barbell row, a crucial move for building back strength. We used a pyramid set structure, starting with twelve reps and increasing the weight as we decreased the reps. Next up was the wide grip pull-down, targeting the back and shoulders. Ten reps, four sets. We also incorporated single-arm low lifts with an oblique twist. Ten reps on each side for three sets. This exercise not only builds strength but also works on core stability. One more exercise worth mentioning was the lateral raise-ten reps, four sets. It helped sculpt those powerful shoulders that would make Batman proud.
Ben Affleck's Four-Split Program
To get Ben in Batman shape, we implemented a four-split program. It means that we divided his training into four distinct days, each focusing on different muscle groups.
- Day One: Legs. Day one was all about squats, leg presses, and calf raises-a grueling workout that laid the groundwork for the rest of the transformation.
- Day Two: Chest and Front Side Shoulder. This day involved a series of challenging exercises designed to build strength and definition in the chest and shoulders to create that imposing chest plate and V-shaped torso.
- Day Three: Shoulders and Back. The workout incorporated exercises like barbell rows and wide grip pull-downs, focusing on building a powerful back and broad shoulders.
- Day Four: Arms. The emphasis here was on single-arm lifts, lateral raises, and core exercises. Strong, well-defined arms and a solid core were essential for the physical demands of being Batman.
In addition to these targeted workouts, Ben incorporated cardio and core training every single day. We added a core superset. Four rounds of switching between exercises without rest. First, 20 switchblades with a twist, then straight into a dipping side plank, 15 reps on each side. Building a strong core is not just about aesthetics; it's about functional strength and overall fitness.