The Batman Workout Routine: How to Transform Yourself Like Ben Affleck

Batman is the best human superhero. Without being an alien, mutant, or glowing ring bearer with super-human powers and abilities, Batman is the best.

The most recent depiction of the Dark Knight of Gotham has been portrayed by Ben Affleck. A handsome man in his own right, Affleck underwent an incredible transformation to become Batman.

We can’t tell you if Batman or Superman would win in a fight, but you’ll be ready to challenge the darkest of DC villains after this workout.

Workout Prep

This upper body work focuses a lot on shoulder work so you’ll want to make sure that you’re adequately warmed up before you start grabbing weights.

We recommend 3 rounds of this quick bodyweight circuit to get your muscles warm (no rest between sets):

20 Jumping Jacks
10 Pushups
10 Air Squats
5 Pullups
5 Chinups
Planks for 30 seconds

Here’s the list of equipment you’ll need access to in order to build an upper body like Batman:

Barbell
Dumbbells
EZ Curl Bar
Jump Rope (here is our favorite rope)

Workout Routine

We’ve modified and tweaked the routine to incorporate jumping rope throughout.

This will keep your heart rate up and help you burn more calories plus keep your muscles warm while providing enough rest.

Bench Press

3 sets of 8-12 reps w/ Barbell
30 seconds of Basic Jump
30-60 seconds of rest

Bench Press is a great compound exercise because it works more than your chest, and includes your shoulders, triceps, and even your back in the movement.

Push Press

3 sets of 12+ reps w/ Barbell
30 seconds of Boxer Skip
30-60 seconds of rest

The Push Press is an underrated compound exercise that works a variety of muscles including your shoulders, triceps, quads, upper & lower back.

Arnold Press

3 sets of 8-12 reps w/ Dumbbells
30 seconds of Alternating Foot Jump
30-60 seconds of rest

You know you’re a body building legend when an exercise is named after you. This signature move from the Terminator himself works the shoulders from different angles.

Batman Makers

3 sets of 12-15 reps w/ Dumbbells
30 seconds of Freestyle Jump
30-60 seconds of rest

These are a super-duper-set of the following movements below and will definitely get you in shape to take on Joker, Bane, and Penguin all at once.

Pushups
Renegade Rows
Squat Push Press (see below)
Dips

Batman Shoulders

3 sets of 12 reps w/ Dumbbells

Continuing with the superhero theme, this triple-super-set takes your shoulders to the next level so you can shrug off The Riddler.

Perform the following dumbbell exercises for 12 reps each in sequence for 3 sets:

Front Raises
Lateral Raises
Bent Over Lateral Raises

Batman Biceps

3 sets of 12 reps each

The torture of super sets wraps up with this simple one, two punch to your biceps. Your arms will never be the same.

Perform the following exercises for 12 reps each in sequence for 3 sets:

Bicep curls w/ EZ curl bar
Hammer curls w/ Dumbbells

Recap

Between running a billion-dollar company by day and masquerading as the caped crusader by night, Batman has to strike a balance between strength, agility and power.

If you can still raise your hand above your head after this routine, you deserve a high five from The Dark Knight himself.

Take a selfie after you try this workout and tag us on Instagram.