Ben’s Workout Routine Focuses on Muscle Building Exercise to Get That Ripped Look
Born on August 15, 1972, Ben Affleck is a popular American actor, producer, film director, philanthropist, and screenwriter.
Popular for the role of Batman in the movie Batman v Superman: Dawn of Justice, Ben Affleck certainly did justice to his role by gaining 24 Lbs of muscles in mere four months.
Likewise, Ben tap into his long-time trainer Walter Norton Jr. and Matt Damon’s cousin, Jamie Damon, to get in Batman shape. And, with his dedication, proper nutrition, and rigorous workout routine, Ben accomplished the proper Batman frame.
Ben is among the most popular Hollywood icons who have inspired millions of people for a muscular physique. And, if you’ve got questions about his physique or want to find out Ben Affleck’s workout routine, keep on reading.
Ben Affleck Workout Plan – 1
Here’s one of Ben Affleck’s workout routines consisting of five strength training sessions and a separate abs circuit session that he does after the end of every training session.
Monday: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Chest Flys (Cable) | 3 | 10 |
| Decline Chest Flys W/ Cables | 3 | 10 |
|
Superset: Incline DB Press DB Chest Press |
1 1 |
10 10 |
| Incline DB Press | 3 | 10 |
| DB Chest Press | 3 | 10 |
| BB Bench Press | 5 | 10 |
Tuesday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Calf Press W/ Leg Press Machine | 3 | 10 |
| Lying Leg Curls | 3 | 10 |
| Weighted Lunges | 3 | 20 |
| Leg Press | 5 | 10 |
| BB Back Squats | 5 | 10 |
Wednesday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Skull Crushers | 3 | 10 |
| DB Hammer Curls | 3 | 10 |
| BB Biceps Curls | 3 | 10 |
| Cable Triceps Pushdowns | 3 | 10 |
| Overhead Cable Triceps Extensions | 3 | 10 |
| Overhead Triceps Extensions | 5 | 10 |
| Preacher Curls | 5 | 10 |
Thursday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: DB Shrugs Any Chest Exercise |
1 1 |
10 10 |
| DB Shrugs | 3 | 10 |
| DB Shoulder Raises | 3 | 10 |
| DB Side Lateral Raises | 3 | 10 |
| DB Arnold Press | 3 | 10 |
| BB Shrugs | 5 | 10 |
| BB Military Press | 5 | 10 |
Friday: Back
| Exercise | Sets | Reps |
|---|---|---|
| DB Rows | 3 | 10 |
| Wide Grip Pull-Ups (Weighted) | 3 | 10 |
| Lat Pulldowns | 3 | 10 |
| Cable Rows | 3 | 10 |
| BB Deadlift | 5 | 10 |
Abs Circuit
| Exercise | Sets | Reps |
|---|---|---|
| Crunches | – | 100 |
| V – Ups | – | 25 |
| Leg Lifts | – | 25 |
| Flutter Kicks | – | 25 |
| Reverse Superman Hold | – | 25 Seconds |
Saturday & Sunday: Rest Day
Ben Affleck Workout Plan – 2
Here’s another five-day workout routine of Ben Affleck divided into upper body, lower body, and back sessions.
Monday: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Airdyne Sprint | – | 20 Seconds |
| V – Bar Pulldowns | 4 | 15 |
| Alternate DB Curls | 4 | 5 |
| Cable Seated Rowing | 4 | 12 |
| Goblet Squats | 4 | 12 |
| Lateral Squats | 4 | 6 |
Tuesday: Back
| Exercise | Sets | Reps |
|---|---|---|
| DB Deadlift | 4 | 6 |
| DB Bench Press | 4 | 10 |
| DB Flys | 4 | 12 |
| Leg Curls (Stability Ball) | 4 | 6 |
Wednesday: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Wall Squats | 3 | 5 |
| Goblet Squats | 3 | 12 |
| Lunges | 3 | 20 Metres |
| Overhead BB Lunge | 3 | 20 |
| BB Squats @ 60% of Your 1 Rep Max | 3 | 8 |
| BB Squats @ 75% of Your 1 Rep Max | 3 | 5 |
| BB Squats @ 80 – 85% of Your 1 Rep Max | 2 | 3 |
| Explosive Box Steps | 3 | 30 Seconds |
| Box Jumps | 3 | 30 Seconds |
| Jump Squats | 3 | 30 Seconds |
| Kettlebell Swings | 3 | 8 – 12 |
Thursday: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 8 – 12 |
| BB Push Press | 3 | 12+ |
| DB Arnold Press | 3 | 8 – 12 |
| Man – Makers Exercise | 3 | 12 – 15 |
| Dips | 3 | 12 – 15 |
| BB Front Raises | 3 | 12 |
| DB Side Lateral Raises | 3 | 12 |
| DB Rear Delt Flys | 3 | 12 |
| BB Biceps Curls | 3 | 12 |
| DB Hammer Curls | 3 | 12 |
Friday: Back
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 5 | 5 |
| BB Clean & Press | 5 | 5 |
| BB Front Squats | 5 | 5 |
| BB Push Press | 5 | 5 |
| BB Bent Over Rowing | 5 | 5 |
| BB Squats | 3 | 20 |
| BB Front Squats | 3 | 12 |
| BB Push Press | 3 | 12 |
| Rowing Machine | 8 | 1 Min Sprint |
Saturday: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Wall Squats | 3 | 5 |
| Goblet Squats | 3 | 12 |
| Lunges | 3 | 20 Metres |
| Overhead BB Lunge | 3 | 20 |
| BB Squats @ 60% of Your 1 Rep Max | 3 | 8 |
| BB Squats @ 75% of Your 1 Rep Max | 3 | 5 |
| BB Squats @ 80 – 85% of Your 1 Rep Max | 2 | 3 |
| Explosive Box Steps | 3 | 30 Seconds |
| Box Jumps | 3 | 30 Seconds |
| Jump Squats | 3 | 30 Seconds |
| Kettlebell Swings | 3 | 8 – 12 |
Sunday: Rest Day
Ben Affleck Diet Plan
Achieving a strong Batman physique isn’t possible without a proper diet. Here’s one of Ben Affleck’s diet plan that includes a proper amount of protein, carbs, and healthy fats:
Meal 1:
- Protein Shake W/ Water
Meal 2:
- Egg Whites
- Flaxseed oil – 1 Tbsp
- Banana
- Oatmeal – 1 Cup
Meal 3:
- Protein Bar
Meal 4:
- Sweet Potato – Medium Sized
- Chicken Breast – Baked or Grilled
- Flaxseed oil – 1 Tbsp
Meal 5:
- Apple – 1
- Almonds Unsalted
Meal 6:
- Broccoli or Spinach
- Salmon or Chicken Breast – Grilled or Baked
- Brussels Sprouts – Steamed
Wrapping Up
Not super strong and muscular like Arnold Schwarzenegger or The Rock, but for doing justice to Batman’s role, Ben shaped his physique with a combination of workout routines that helped him become strong and muscular like his Batman costume. We hope this article may have proved helpful and have answered your question on Ben Affleck’s workout routine and diet plan. Good luck!
