Without a doubt, one of the highlights of the recent DC films was Batfleck. The man just looked and felt like Batman, which was largely contributed by Ben Affleck’s physique. Batman, of course, has always demanded quite the lofty expectations from whatever actor pulled on the cowl. Having been portrayed by serial shapeshifter, Christian Bale, as well as needing to hold his own next to Superman and Aquaman, it’s just a given. The Batsuit itself weights some 75 pounds. It was rumoured during the production of Batman vs. Superman that Affleck put on a whopping 30 pounds of muscle (going from a total 198 pounds to 231 pounds, 7.7% body fat), and here’s how you can too.
Day 1:
Block A (32 minutes): Warm-up & Movement
- 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 you 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 B (40 minutes): Torso & 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 C (22 minutes / Doing As Many Sets As Possible): Strength & Fitness
- Airdyne 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
Day 2:
Block A (30 minutes): Warm-up & Movement
- Airdyne Bike Sprint: 10 reps of 5 minutes at 75% (finish with 15-second sprint, then 45-second rest)
- Soft Roller (Upper Back/Lat exercise/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 B (32 minutes): Torso & Strength
- Off-Bench Oblique Side Crunch: 8 reps dynamic (followed with hold for 8 seconds)
- Valslide 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 for rear delt exercises: 4 sets of 15 reps
- 1 Leg Hip Lift: 3 sets of 8 reps for each side (hold for 2 seconds)
- Tricep Pushdown: 4 sets of 10 heavy reps, then 10 lighter reps
Block C (36 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)
(Workout via MensJournal)
This was done for 15 months, 6 days a week, on a 2 day split. Eat clean, and train dirty.
Justice League is set to hit cinemas internationally on November 16, and in Australia.
