Ben Affleck Workout Routine & Diet Plan

Ben Affleck

When you are Batman, you have got to be flawless! And Ben Affleck strived to be flawless and we were pretty impressed by the results. The very first thing we all observed when we got a glimpse of Batman vs Superman was how bulky and huge Ben Affleck had gotten since we last saw him. It sure didn’t come easily to him though. Even the Batman has to work hard. He stayed disciplined to get bulked up, he watched his diet and in short, he did everything he possibly could to give justice to the Batman’s role he played.

I knew that a big part of the audience’s expectation around the role would be how I looked physically, and that was something I had some control over. If I was going to fail in this role, I wasn’t going to let it be in a way that could have prevented if I had worked harder”, revealed Ben Affleck. That’s how serious and determined he was.

Ben Affleck’s Workout Routine

Ben basically had all his exercises put into a two-day schedule, which he performed alternately. He certainly left nothing out for his entire day work out session.

Day 1

Block 1 (30-40 minutes): Stretching And Warm Up

  • Elliptical (Strength Program): 15 minutes
  • Rumble Roller (Hip/TFL/VMO/2 Way Glute/Calf): 9 minutes
  • Plank with Arm Extension: 10 seconds (then 8 reps of 2-second extension for each side)
  • Spiderman: From a plank, bring your right foot next to your right hand. 3 reps for each side (hold for 2 breaths)
  • Inchworm: From touching your toes with straight legs, walk your hands out to a plank, then walk your feet back under you, 5 reps (hold for 1 breath)
  • Calf Stretch: 15 seconds (each leg)

Block 2 (40 minutes): Torso And Strength

  • Dumbbell Farmer’s Walk: 4 walks with appropriate weight for 1 minute
  • Alternating Hanging Knee-Up: 11 reps (for each leg)
  • ½ Kneeling Row: Kneel on your right knee in front of a cable machine, row with your right arm, 4 sets of 12 reps on each side
  • Back Bridge: 2 reps of 15-second hold (5-second pause between)
  • Alternating Dumbbell Reverse Lunge: 8 reps (for each leg)
  • Pull-Up: 6 sets of 4 reps (hold for 4 seconds up and 4 seconds down)
  • Shoulder Bridge: 10-second hold (then 8 reps of 2-second extension for each side)

Block 3 (20-30 minutes): Strength And Fitness

  • Air Dyne Bike Sprint: 20 seconds
  • V-Grip Pulldown: 15 reps
  • Seated Row Handle Grip: 12 reps
  • Alternating Dumbbell Open Curl: 5 sets of 5 reps (each arm, then 5 reps together)
  • Goblet Squat: 8 reps
  • Lateral Squat: 6 reps (each side)

Ben Affleck Workout

Day 2

Block 1 (30 minutes): Stretching And warm up

  • Air Dyne Bike Sprint: 10 reps of 5 minutes at 75% (finish with 15-second sprint, then 45-second rest)
  • Soft Roller (Upper Back/Lat/Quad/Glute/Ham Junction): 8 minutes
  • Brettzel Stretch: 2 reps for each side (hold for 5 breaths)
  • Kneeling Lat: 1 rep each side (hold for 5 breaths)
  • ½ Kneeling Quad Stretch: 2 reps for each side (hold for 5 breaths)
  • Brettzel: 2 reps for each side (hold for 5 breaths)

Block 2 (30 minutes): Torso And Strength

  • Off-Bench Oblique Side Crunch: 8 reps dynamic (followed with a hold for 8 seconds)
  • Val slide Body Slide: 4 sets of 12 reps
  • Dumbbell Lateral Raise: 4 sets of 12 reps
  • Back Bridge with March: Hold bridge for 8 seconds (then 4 knee raises on each leg)
  • Dumbbell Shrug: 5 sets of 6 reps
  • Rear Delt Machine: 4 sets of 15 reps
  • 1 Leg Hip Lift: 3 sets of 8 reps for each side (hold for 2 seconds)
  • Triceps Pushdown: 4 sets of 10 heavy reps, then 10 lighter reps

Block 3 (30-40 minutes): Strength

  • Dumbbell Deadlift: 4 sets of 6 reps
  • Dumbbell Bench Press: 4 sets of 10 reps (count 3 seconds from up to down position)
  • Pec Fly: 4 sets of 12 reps
  • Ball Leg Curl: 4 sets of 6 reps (hold for 2 seconds)
  • Batman v Superman is in theatres March 25, 2016.

Ben Affleck Batman

Ben Affleck’s Diet Plan

You will have to agree that exercising and your diet both go hand in hand. So, Ben had to follow an extremely strict diet plan while he was preparing for his role and body.

He made sure he got the right nutrients, especially proteins. He ate plenty of eggs, chicken, and beef. Although he cut low on fats and carbs, also he did not completely neglect carbohydrates. He consumed the right amount of healthy fat needed to keep his testosterone levels intact. His typical calorie intake ranged between 2800-3000.

Here’s a glance at what a typical day in Ben’s life looked like –

  His Breakfast

  • Eggs
  • Oatmeal

He always had oatmeal and eggs for breakfast and he likes to top his eggs with a little Avocado. He’d prefer egg whites as they are low fat.

His Early Snack

  • Chocolate whey protein shake
  • Some almonds
  • Formula T-10 testosterone-boosting supplement

His early snack got him recharged and boosted with protein and testosterone for the day.


  • Chicken/Tilapia
  • Brown rice/ whole wheat pasta

He made sure his lunch be as nutritious as possible to keep him energized for the day. It also acted as his pre-workout meal.

Post Workout Meal

  • Grass-fed beef
  • White rice
  • White potatoes
  • Fresh fruits

He switched between beef and rice, beef being a preferred option for him. Also, Ben’s favourite fruit is grapes, he loves them!


  • Salad
  • Salmon
  • Steak
  • Tilapia
  • Chicken

Ben made sure his last meal was rich in protein and healthy carbohydrates so his muscles get what they need. His dinner had to be a balanced diet containing lean protein, complex carbohydrates, and healthy fats. Also, he never missed the nutrients of salad dressed in olive oil.

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