Ben Affleck Workout for Batman


In the film Batman v Superman, you’ll notice how Ben Affleck has gotten big for the role of Batman. He’s developed greater in height, stronger muscles, and very aggressive. The following? He’s become dark, forceful, and the sort of character ready to face the Man of Steel. Given this, you may miss the third truth, that Batman or I may say, Ben Affleck, is a middle-aged man.

Ben Affleck, 43 years old, said that he knew that the majority of the fans were excited about the physical outlook of Batman. That was something he had some authority over. The Director of the film, Zack Snyder, is entirely satisfied with Affleck’s depiction as the famous character of Batman in both of his personas. 


He says that Ben Affleck is a phenomenal Bruce Wayne; there’s no doubt there, and when he puts the whole costume on, you can see that there’s no one who’s got a better jaw than Affleck to pull it off.

Affleck became successful in building himself with the help of his coach Walter Norton Jr. He started working with him back in 2010 when he was getting ready for his role in The Town. 

Norton is from Boston, but he flies every week to any place Affleck is, regardless of whether it’s in Los Angeles or not. Ben Affleck says that preparing for this job implied buckling down throughout every day with his trainer Walter. But it was the sort of work where I felt gains in my size and my mental health and well-being.

Norton says there are advantages of having a history with a coach. Like any relationship, it’s about good communication and sincerity. He says, even if I tell Ben something that he doesn’t want to hear, it’s still okay. We’re very open to what needs to be done, and we accomplish it by working hard together.

Yet, that doesn’t imply that Affleck had it simple. Consistently Norton made another schedule for him with specific objectives, focusing on each muscle bunch determinedly, and with that attitude, they ended up overachieving their objective numbers.

During The Town, Affleck weighed almost 198 pounds, and for Batman V. Superman, he went right to 231 pounds, so they had to go back to 225. For the Batman character, Affleck did more weightlifting as he needed to be solid. He used to carry 80-pound dumbbell curls, hefty stacked carriers, and farmers walk with a 60-pound weight. That’s brutal!

Affleck required more strength onset because the batsuit was somewhere in the range of 75 pounds, which is very heavy. Likewise, there are a lot of exercise scenes that made it to the film, flaunting his ripped body, quite similar to one he shot in the Batcave doing pull-ups while lashed to an extra 50 pounds in weight. The trainer says that some essential exercises which Affleck went back to were pull-ups and chin-ups.

Norton says that the Batman V. Superman Bruce Wayne has been lifting weights for a very long time, hitting that heavyweight pack, and working out each day in the house. He further says that if you compare all the Batmans till Ben, you’ll see that none of them were 6’4 and weighed 225 pounds, so Ben is in an entirely different class. Down below is a two-day workout plan that Norton made for Affleck as part of their 2-year training program (Do not try this without a good trainer)

Exercise Routine for Day 1:

Block 1: Warm-up and Movement for 32 minutes

•     Elliptical (Strength Program) for at least 15 minutes.

•     Rumble Roller for 9 minutes.

•     Plank with Arm Extension for 10 seconds (then eight reps of 2-second extension for each side)

•     Spiderman posture: From a plank, bring your right foot next to your right hand. Do three reps for each side and hold for two breaths.

•     Inchworm: Touch your toes with straight legs, then walk your hands out to a plank, and finally walk your feet back under you, five reps, and hold for one breath.

•     Calf Stretch for 15 seconds (each leg)

Block 2: Torso and Strength for 40 minutes

• 4 Dumbbell farmer’s walk with suitable weight for at least 1 minute.

• Alternating hanging knee-up 11 reps (for each leg)

• Half kneeling row where you kneel on your right knee in front of a cable machine, then row with your right arm and four sets of 12 reps on each side.

• Back bridge two times for 15 seconds and have a 5-second pause between each rep.

• Alternating dumbbell reverse lunge for eight times each leg.

• Pull-up 6 sets of 4 reps and hold for 4 seconds up and 4 seconds down.

• Shoulder bridge for 10-second hold and then eight reps of 2-second extension for each side.

Block 3:  Strength and Fitness 22 minutes or as long as possible

•     Airdyne bike sprint for 20 seconds.

•     V-grip pull-down for 15 times.

•     Seated row handle grip 12 times

•     Alternating dumbbell loose curl five sets for five times each arm and then five reps together.

•     Goblet squat for eight times.

•     Lateral squat six reps on each side.

Exercise Routine for Day 2:

Block 1: Warm-up and Movement for 30 minutes

·        Airdyne bike sprint ten times for 5 minutes.

·        Soft roller for 8 minutes.

·        Brettzel stretch 2 repetitions on each side.

·        Kneeling lat one time on each side.

·        Half kneeling quad stretch two repetitions on each side.

·        Brettzel 2 repetitions on each side.

Block 2: Torso & Strength for 32 minutes

·        Off-bench oblique side crunch, do eight repetitions.

·        Valslide body slide 12 repetitions of 4 sets.

·        Dumbbell lateral raise 12 repetitions of 4 sets.

·        Back bridge with a march for 8 seconds and then four knee raises on each leg.

·        Dumbbell shrugs five sets of 6 repetitions.

·        Rear delt machine four sets of 15 repetitions.

.    One leg hip lift three sets of 8 repetitions on each side.

·        Triceps pushdown four sets of 10 heavy repetitions and then ten lighter repetitions.

Block 3: Strength for 36 minutes

·        Dumbbell deadlift 4 sets of 6 repetitions.

·        Dumbbell Bench Press four sets of 10 repetitions and count for 3 seconds from up to the down position.

·        Pec flies four sets of 12 repetitions.

·        Ball leg curls four sets of 6 repetitions.

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