Ben Affleck’s Workout Routine, Diet Plan & Supplements

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 routine

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!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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