Ben Affleck Batman Workout Justice League 2018

Ben Affleck Batman Workout Justice League 2018


Ben Affleck workout for Justice league

The Ben Affleck Batman Workout for Justice League 2018 is designed to build up muscle areas that make you stand out. Ben was praised for his physical transformation and took it very seriously. In 2018 Ben Affleck returns as Batman in The Justice League. If you’ve seen him in any of his other movies he is usually just an average guy.  But this newest edition to Batman in Justice League and the DC franchise, is nothing short of epic. The Batman build Ben has created, with hard work and consistency, is one that of superhero proportions but strategic planning. So how did he do it?

Ben Affleck is a tall guy with his height at  6’ 4”

 Ben Affleck Batman Workout Justice League 2018

Ben’s dedication has shown in his transformation in many of his films. He is dedicated to switching his body, his diet, and his routine for what his job demands. When he revealed his hard work in Justice League it was very impressive and his work ethic was shown.

If you have seen him in the heist movie The Town he was very lean but had much less muscle on his frame, he was weighing in at 198 pounds for that film.

 Ben Affleck Batman Workout Justice League 2018

Other ones he is an average sized guy like in gone girl

Ben Affleck Batman Workout Justice League 2018

The physical presence of batman cant be the same for a bank robber from south Boston. Batman fights multiple men for multiple times a week. Batman the character has to look like he can do that.  When Ben transformed  to be in Batman shape he was weighing in around 225 lbs. The physical presence of Batman is what defines him. This weight is very doable for his frame. The calculator of fat free mass index puts his calculations in at around 21.5 and the upper echelon of athletes, with no drug use, can get to around 24-25.

More on the FFMI

 This calculator is much better than BMI The FFMI is an index that takes into account the amount of muscle mass a person is carrying and relates that to their height. It factors in different parameters than simply total weight.

Ben’s Transfromation

Ben Affleck’s transformation from a normal built man to a superhero is quite impressive. Was he the most ripped? No, he wasn’t super dry, or shredded to the bone, but he sat at a relative low body fat around 9-10% for the entire batman film with great hypertrophy and development. His approach for his physique is great for everyone because he was capable of maintaining this whole physique for the entire duration of the film. If you just look good for one shot where your shirtless and look like a flub the rest of the time it wouldn’t look correct. Ben’s dedication and focus made sure that he was able to look the part the entire time. Which is how people should approach their physique. You don’t want to just look good or slim for a wedding. You want it to be sustainable.

 Ben Affleck Batman Workout Justice League 2018

His build.

This is what makes or breaks a body when you finally achieve his body fat %. It is the overall development of your entire musculature. This is what most people make the mistake on. His build is broad and robust. He has large shoulders, chest, and back atop a taut waist and well developed legs. But not bulbous, clunky, and oafish looking legs. Batman has to be agile while powerful, if he had huge fat overdeveloped legs he could not move as quickly.

His bodyfat

He is around 9-11% body fat which allows him to look very big and have a physical presence. When get to a leaner body weight 8% and below you lose a large amount of glycogen, and while you look like you weigh more than you really do, the actual size, weight, and space you take up and have is not the same.

His job demands

The more popular you are the more responsibilities you have. Ben is a famous movie star. His schedule is just as busy as everyone else is. So he needed to have apt recovery, nutrition, and training in order to create this physique. Namely recovery, and a great mixture between hypertrophy and strength.


Ben could have waylaid himself and his training if he pushed too hard to quickly. He is an older man and his body doesn’t quite recover as fast as it probably used to, if you combine his busy schedule on top of that he needed to make sure he plenty of time to do it right and not rush his body into batman shape. If you take the longer route but go slower, you actually will arrive there faster. The right way is the slow way most times. Now this does not mean he did not have intense workout sessions, but he did have an orderly concept and strategy of systematically putting on size and to avoid injury.

The key is to not over train. If you beat yourself up in one workout you are not going to be able to go perform as well the next following workout. It is about progressively getting better, not having one hard work out and be sore the next following 5 days.

What makes Bens physique so desirable is his mix between leanness and hypertrophy. He is not incredibly shredded but his body fat is still low.  His build is one of physical presence and proportion. While you want to attain some large size, you do not want to over accumulate fat because then you will just look pudgy. Bruce Wayne does not do that. That mostly comes down to getting strong on the right exercises and then adding in more volume to increase you size in order to fill out your Batsuit in the chest and shoulders and not in the midsection.

Ben Affleck Batman Workout Justice League 2018

In order to get Ben’s physique you need to focus on the his main attributes. He has big broad shoulders, large biceps, and developed legs.

How you get Ben’s presence

His broad shoulders

Ben Affleck Batman Workout Justice League 2018


How you get broad shoulders not only by having strong shoulders but you must also develop your back. That is what creates the essential superhero V taper from his waist to his shoulders. Creating broad shoulders really comes down to lat and back density development.



If you look at Batman he is very thick within this torso. That is the overall development of his back, there is so much musculature within that area , he also develops his  chest. How you develop your back is by getting very strong on chin ups and pull ups.


How many sets and reps did Ben Affleck perform for the Batman Justice League Workout 2018

The Ben Affleck Batman Workout routine is set within MOSTLY the 4-10 repetition ranges. If you are wanting to build size and density you are going to want to stay lower on the repetition ranges. That is the most stimulating for muscle growth and allows you to be the strongest. When you are stronger and you add in hypertrophy work to certain areas you can lift heavier weight. For example if you were strong enough to perform 40 lb lateral raises it would be easiest to acquire that strength through getting stronger on the military press.


Ben Affleck Batman Workout Justice League 2018.


Upper Body

Incline Bench Press

2 sets x 6-8 reps

2 sets x 10 reps

(3 mins rest between sets)

Seated Cable Rows:

2 sets x 6-8 reps

2 sets x 10 reps

(3 mins rest between sets)

Flat DB Bench Press:

4 sets – 12, 10, 8, 6

(30 seconds rest between sets)

Barbell Curls:

3 sets x 6-8 reps

2 minutes rest

Tricep rope pushdown

3 sets x 8-12 reps (2 minutes rest between sets)

DB Lateral Raises: 5 sets – 12, 10, 8, 6 + 15 reps(30 seconds rest between sets)



Legs and Abs

Barbell Squats

3 sets x 6-8 reps

(3 mins rest)

Front squats 3 sets x 8-10 reps

(2 mins rest)

Leg Extensions:

3 sets x 10-15 reps

(1-2 mins rest

Calf Raises: 3 sets x 15 reps

(60 seconds rest)

Hanging Leg Raises Feet Just above parallel to the ground.

4 sets x 10-12 reps

(1 minute rest)

Abs Wheel Roll outs: 4 sets x 15 reps

1 minute rest


Upper Body 2

Military Press:

2 sets x 6-8 reps

2 sets 10 reps 3 mins rest between sets

Weighted Chin ups:

2 sets x 6-8 reps + 2 sets x 10 reps

(3 mins rest between sets)

Incline DB Bench:

4 regular pyramid sets – 12, 10, 8, 6 reps

rest 1/2 minute

Incline DB Curls: 3 sets x 6-8 reps

(2 minutes rest between sets)

Body weight tricep extenstions

2 sets  8-12 reps (1 minute rest between sets)

 Lateral Raises:

5 sets regular pyramid sets – 12, 10, 8, 6 + 15 reps (30 seconds rest between sets)




3 times a week training protocol – make sure you train with 1 day in-between for example Sunday – Tuesday – Thursday training or Monday Wendesday Friday.

  • Do not over do cardio or add more sets or reps to this workout. This is strategically designed to ensure consistent progression and avoiding plateau

  • For the first two exercises of each workout I recommend performing 3 Warm up sets 6 reps and 4 reps  and 2 reps with progressively heavier weights before doing your first work set.

  • For the first two exercises of the upper body workouts you will perform 2 heavy sets for 6-8 reps. You will then reduce the weight by 10-15% and perform an additional 2 sets for 10 reps.

  • For the third exercise of the upperbody workouts you will select a weight you can do for 12 reps. Rest only a half a minute seconds between sets and perform 12, 10, 8, 6. This will create fatigue and cause sarcoplasmic muscle growth, this is that “pumped” feeling.

NOTE – You are using the same weight for all of these sets, the short half minute rest periods will cause the drop in reps.

  • You will be doing the same on lateral raises but you after finishing the fourth set of 6 reps you will drop the weight and complete a set for 15 reps.

  • On all movements STOP 1-2 reps before you reach muscle failure. Avoiding complete central nervous system fatigue is what will allow you to consistently progress. Your form tends to wither as you get tired. This allows for crisp effective repetitions.


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