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Workout Routines

The Super-Jacked Batman Workout

Get functionally strong with the exact workout used to get Ben Affleck in super shape.

by M&F Editors
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The Super-Jacked Batman Workout

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1 of 7

Check out Ben Affleck as Batman

The Batman Workout

Affleck’s training changed consistently, but the following two training days from his strength phase provide an accurate picture of what his training was like. The workouts were designed and implemented by his trainer, Walter Norton Jr. SEE ALSO: Henry Cavill’s Super-Jacked Superman Workout

2 of 7

batman v superman workout

Day 1

Warmup

ExerciseRepsElliptical21 minSoft Foam Roll5 minStretch7 min

 

Activation

ExerciseSetsRepsOff-Bench Oblique Hold*212Split Squat Iso-Hold315Seated Row412Plank410 secPhysio Ball Rotation**35 each sideSwiss Ball Back Bridge420Squat to Face-Pull w/ Rope48, 10, 12, 15*Lie on your side on a bench and hold a plate near your chest. Extend your arms and hold the plate there for one second. That’s one rep.
**”Stir the pot” with your hips.

Strength Phase

ExerciseSetsRepsNeutral-Grip Chinup57Bulgarian Split Goblet Squat56 each leg

 

Strength Circuit

Do 3-5 times through, depending on time and how well your form is holding up.ExerciseRepsDumbbell Curl10Valslide Lateral Lunge6Swiss Ball Shoulder Bridge Extension8Wide-Grip Pulldown10

 

Cooldown

5-min Partner StretchSEE ALSO: Batman v Superman: Battle for Best Body

3 of 7

batman-vs-superman

batmanvsupermandawnofjustice.com

Day 2

Warmup

ExerciseRepsSchwinn Airdyne20 minSoft Foam Roll6 min 

Activation

ExerciseSetsRepsAlternate Hanging Knee-Up310Dumbbell Curl315Pallof Press315One-Arm Triceps Pushdown415Hipe Bridge410Band Pull-Apart420 

Strength Workout

ExerciseSetsRepsAlternating Machine incline Press55Stability Ball Leg Curl46Pec Deck*412Dumbbell Shrug58Dumbbell Floor Press*46One-Leg Romanian Deadlift36 each sideDumbbell Hammer Curl46Valslide Body Slide**38*Use very slow negatives.
**Assume a plank position with your feet on the Valslides. Slide all the way up and down without repositioning your elbows. Thats one rep.

Cooldown

5-min Partner StretchSEE ALSO: Gal Gadot’s Wonder Woman Workout 

4 of 7

swiss ball back bridge

Swiss Ball Back Bridge

After placing your feet on the ball, lie down flat on your back. Place your hands flat at your sides. Lift your hips off the ground and squeeze your glutes at the top of the movement. 

5 of 7

Muscular man performing a Pallof Press Exercise

Per Bernal

Pallof Press

Since the main purpose of this movement is to target your core, it’s important to keep everything tight. When pressing the weight forward, ensure that the handle travels in a slow and controlled straight line without letting any of your muscles relax. 

6 of 7

hammer curl

Hammer Curl

As you keep your core tight, retract your shoulders, flex your triceps, and slowly curl the weight up. Remember to allow your elbows to come forward a little bit at the top of the movement. 

7 of 7

one-arm triceps pushdown

One-Arm Triceps Pushdown

Focus on squeezing the muscle at the bottom portion of the movement and not letting your elbow go past 90 degrees on the way back up. 

Back to intro

The Batman Workout

Affleck’s training changed consistently, but the following two training days from his strength phase provide an accurate picture of what his training was like. The workouts were designed and implemented by his trainer, Walter Norton Jr. 

SEE ALSO: Henry Cavill’s Super-Jacked Superman Workout

Day 1

Warmup

Exercise Reps
Elliptical 21 min
Soft Foam Roll 5 min
Stretch 7 min

 

Activation

Exercise Sets Reps
Off-Bench Oblique Hold* 2 12
Split Squat Iso-Hold 3 15
Seated Row 4 12
Plank 4 10 sec
Physio Ball Rotation** 3 5 each side
Swiss Ball Back Bridge 4 20
Squat to Face-Pull w/ Rope 4 8, 10, 12, 15

*Lie on your side on a bench and hold a plate near your chest. Extend your arms and hold the plate there for one second. That’s one rep.
**”Stir the pot” with your hips.

Strength Phase

Exercise Sets Reps
Neutral-Grip Chinup 5 7
Bulgarian Split Goblet Squat 5 6 each leg

 

Strength Circuit

Do 3-5 times through, depending on time and how well your form is holding up.

Exercise Reps
Dumbbell Curl 10
Valslide Lateral Lunge 6
Swiss Ball Shoulder Bridge Extension 8
Wide-Grip Pulldown 10

 

Cooldown

5-min Partner Stretch

SEE ALSO: Batman v Superman: Battle for Best Body

Day 2

Warmup

Exercise Reps
Schwinn Airdyne 20 min
Soft Foam Roll 6 min

 

Activation

Exercise Sets Reps
Alternate Hanging Knee-Up 3 10
Dumbbell Curl 3 15
Pallof Press 3 15
One-Arm Triceps Pushdown 4 15
Hipe Bridge 4 10
Band Pull-Apart 4 20

 

Strength Workout

Exercise Sets Reps
Alternating Machine incline Press 5 5
Stability Ball Leg Curl 4 6
Pec Deck* 4 12
Dumbbell Shrug 5 8
Dumbbell Floor Press* 4 6
One-Leg Romanian Deadlift 3 6 each side
Dumbbell Hammer Curl 4 6
Valslide Body Slide** 3 8

*Use very slow negatives.
**Assume a plank position with your feet on the Valslides. Slide all the way up and down without repositioning your elbows. Thats one rep.

Cooldown

5-min Partner Stretch

SEE ALSO: Gal Gadot’s Wonder Woman Workout 

Swiss Ball Back Bridge

After placing your feet on the ball, lie down flat on your back. Place your hands flat at your sides. Lift your hips off the ground and squeeze your glutes at the top of the movement. 

Pallof Press

Since the main purpose of this movement is to target your core, it’s important to keep everything tight. When pressing the weight forward, ensure that the handle travels in a slow and controlled straight line without letting any of your muscles relax. 

Hammer Curl

As you keep your core tight, retract your shoulders, flex your triceps, and slowly curl the weight up. Remember to allow your elbows to come forward a little bit at the top of the movement. 

One-Arm Triceps Pushdown

Focus on squeezing the muscle at the bottom portion of the movement and not letting your elbow go past 90 degrees on the way back up. 

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