Ben Afflecks’ Batman Workout Routine and Diet Plan

Last Updated: May 23, 2022

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When the announcement that Ben Affleck would be taking up the role of Batman hit the airwaves, most DC fans didn’t think he would be suitable for such a role, but there was a good reason. Since his debut in acting, Ben Affleck hasn’t been an intimidating figure, and the fact that he was 43 didn’t play to his advantage.

 When Men’s Journal interviewed him about the issue, he concurred that most fans’ skepticism was based on how he would look when he masked up and adorned Batman suit. Ben was sure that he was the perfect man for the job. He changed the narrative through training and dieting and turned naysayers into fans. 

True to his words, Ben Affleck worked with nutritionist Rehan Jelani and re-teamed with personal trainer Walter Norton Jr. for four months. After relentless training, they achieved the desired results. No one believed Ben Affleck’s transformation after the Batman trailer was out. Ben had bulked up, and his masculine body was visible from the batman suit. 

Now that Ben Affleck managed to nail the Batman role, everybody, including the naysayers, wants to know his workout routine and diet plan. However, before we get to the workout regime and diet, let’s explore Ben Affleck’s background.

Who Is Ben Affleck?

Famously known as Ben Affleck, Benjamin Geza Affleck-Boldt, is an actor, producer, scriptwriter, and director. Affleck was born in California on August 15, 1972, but was brought up in Massachusetts. Ben was into acting since his tender age and even made an appearance in TV series like The Voyage of the Mimi

He played in films like Mallrats (1995) and Chasing Army. In high school, Ben met his best friend and fellow actor and scriptwriter Matt Damon. They came together and wrote the script for Good Will Hunting, a movie that changed their lives. The script for the film earned them a Golden Globe and Oscar. 

Affleck has played in many movies, including Armageddon, Changing Lanes, Extract, He’s Just Not That into You, The Sum of All Fears, Pearl Harbor, and Smokin’ Aces. He debuted as a filmmaker when he directed Gone Baby Gone (2007) and then The Town (2010). He also wrote the script for Argo.    

In 2016, he was part of the thriller film, The Accountant, where he played a math savant. Later that year, he donned the superhero suit and masked up to become Batman in Batman v Superman: Dawn of Justice. He also played a similar role in Justice League 2017. 

He was in a high-profile relationship with actress Gwyneth Paltrow in 1998 and then actress/singer Jennifer Lopez in the 2000s. In 2004, Ben started dating Jennifer Garner and married her in 2005. The two have been married since and have two daughters. 

Ben and his friend Damon own a production company LivePlanet. He likes to involve himself in politics and participate in various charitable courses. Ben Affleck stands 6 feet and 4 inches high and weighs around 200 pounds. 

Ben Affleck Workout Routine

Despite a lot of skepticism about Ben Affleck fitting the Batman role, one of the first things that fans noticed when the teaser of Batman v Superman: Dawn of Justice was released was the masculine shape and bulked-up size of the Caped Crusader. More importantly, Affleck showed an aggressive and tougher stance, ready to challenge the Man of Steel.

 According to various sources, Ben Affleck’s workout enabled him to put on 24 lbs in just four months. The 43-year-old managed to bulk up and burn fats by working with fitness trainer Walton Norton Jr. The actor needed to add some muscles and build strength. Therefore, his training focused on bodybuilding exercises such as heavy-load carries, dumbbell curls, and farmer’s walks.  

Affleck confirmed that he had to prepare for the Batman role for 16 weeks, working out six days a week. His trainer proposed a change in training regime every week to target different muscles consistently. 

Here is a Look at Ben Affleck’s Two Days Workout Routine

First Day

32 Minutes of Warm-up & Movement
  • 9 minutes of foam rolling
  • 15 minutes of elliptical training
  • 10 seconds of plank arm extensions followed by 8 reps, 2-sec extension on both sides
  • 3 reps of Spiderman exercises on each side 
  • 15 seconds of calf stretch for each leg
  • 5 reps of inchworm
Torso and Strength Training
  • Farmer’s walk for 1 minute
  • 4 sets of half-kneeling row – 12 reps
  • 11 reps of alternative hanging knee-up 
  • 2 reps back bridge
  • 6 sets of pull-ups – 4 reps
  • 8 reps of alternative DB reverse lunge for each leg
  • 10 seconds of Shoulder Bridge, followed by 8 reps, 2-second on each side
22 Minutes of Strength and Fitness Training
  • 15 reps V-bar pulldown
  • 20 seconds of Airdyne sprint 
  • 12 reps seated row
  • 5 reps alternating DB open
  • 6 Lateral squats on each side

Second Day

30 Minutes of Warm-Up and Movement
  • 8 minutes of soft roller for quads, glutes, lats, upper back, and hamstring
  • 5 minutes of Airdyne spring – 10 reps
  • 2 reps of Brettzel stretch on each side
  • 2 reps of half-kneeling quad stretch on each side
Torso and Strength Training
  • 4 sets of lateral raise – 12 reps
  • Back bridge
  • 8 reps slanted off-bench side crunch
  • 4 sets of rear delt flyes – 15 reps
  • 4 sets body slide – 12 reps
  • 5 sets DB shrug – 6 reps
  • 4 sets triceps pushdown – 10 reps
  • 3 sets of single-leg hip raise – 8 reps
36 Minutes of Strength Training
  • 4 sets of DB deadlifts – 6 reps
  • 4 sets of chest flyes – 12 reps
  • 4 sets of DB bench press
  • 4 sets of  stability ball leg curl for 2 seconds, 6 reps 

Now that we know how hard Ben Affleck trained, let’s look at his diet for Batman role preparations. 

Ben Affleck Diet Plan

When Ben Affleck was named the new Batman, he had to add over 24 pounds to give the Dark Night his dues. The actor turned to LA-based nutritionist Rehan Jalali who helped him turn the excess bulk into lean muscles. By the time Affleck appeared on screen, he had an imposing disposition and looked like a walking tank. 

Rehan Jalali provided Ben with a diet plan that focused on attaining the perfect balance of nutrients to create a striking figure synonymous with Batman films. The diet program contained: 

  • 45 % carbohydrates

He got carbs from slow-digesting foods such as oatmeal, brown rice, whole-wheat pasta, and potatoes.

  • 35% lean proteins 

With protein being the backbone of his transformation, Ben consumed egg whites, sirloin steak, turkey breast, wild salmon, and chicken breast.

  • 20% essential fats

Ben’s nutritionist, Rehan Jalai, ensured that Ben only consumed fats that the body could turn into muscle-building hormones such as testosterone or brain boosters such as serotonin. He had to get essential fats from almond butter, flaxseed oil, nuts, and natural peanut butter. 

How Ben Affleck’s Daily Meal Plan Looked Like

Pre-workout meal

  • CLA supplement
  • Protein powder
  • Water


  • 1 cup of oatmeal
  • Banana
  • Egg whites
  • One tablespoon of flaxseed oil

Morning snack

  • Protein bar


  • Grilled/baked chicken/turkey breast
  • Sweet potato
  • A tablespoon of flaxseed oil

Evening snack

  • Unsalted almond
  • An apple


  • Baked/grilled chicken breast or salmon
  • Broccoli or spinach
  • Steamed Brussels sprouts

Ben Affleck’s Diet Principles

Cut on Dairy Products

Milk increases the retention of subcutaneous water, which makes it hard to get ripped or see definition in muscles.

Reduce sodium intake

Sodium also increases the body’s water retention rate, and thus Ben was only allowed to consume about1500-2000 mg of sodium daily.   

Lean proteins 

Eating a protein-rich breakfast makes your feel full for longer and reduces the urge to keep eating. It can help you eat up to 135 fewer calories each day. 

Supplement your diet with CLA 

CLA supplement helps the body convert stored fat into energy, thus helping you burn excess fat even when you’re not working out. 

Fated cardio

According to research, working out early in the morning after 8-12 hours of sleep can help you burn 20% more fat. When you train when hungry, the body lacks enough glucose to sustain the exercises and starts using stored fats. 

Avoid carbs at night

Various studies have proven that consuming carbs before going to bed can result in unprecedented weight gain.

Final Verdict

You need to religiously follow this workout regime and diet plan to get a commanding presence and ripped muscles like Ben Affleck. Even at 43, Ben went against all odds to transform his body and gain an allure and disposition that made him a fan favorite in Batman v Superman: Dawn of Justice and Justice League. 

For beginners, start with a single training block daily and transition into two training blocks as you get accustomed to the exercises. However, this workout routine is not for the faint-hearted, as you’ll be working out six days a week. Make sure you’re physically and mentally ready since this workout routine can be draining. 

Additionally, you’ll have to cut your dairy products and sodium intake. Furthermore, you need to eat healthy fats and lean proteins. But if Ben Affleck did it at 43, you could also do it. Just trust yourself enough to begin and watch as you become a better version of yourself.


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