christian bale batman workout

Christian Bale Batman Workout Routine & Diet Plan

christian bale batman workoutWant to get ripped like Batman by learning the Christian Bale workout routine?

If you’ve seen any of the brilliant Batman movies recently then you’ve probably noticed the physical transformation of the main actor Christian Bale who plays the Dark Knight.

I remember watching him in earlier movies such as The Machinist where he was as skinny as a rail.  He’s also recently co-starred in The Fighter and he once again transformed his body, but this time he went to the other end of the spectrum.

I was highly curious to look into Christian Bale’s workout routine for the Batman films and what diet plan he was on to make this incredible body transformation.

It’s darn right mind boggling the crazy body transformations he’s gone through and I want to document his most impressive one, by transforming his super skinny body into Batman.

The Christian Bale Workout Routine For Batman

First off you’re going to have to put on a good amount of lean muscle if you’re expecting to play the role of Batman.  To do this you have to skip the low-weight, high-rep B.S. they do in jazzercise class.

Instead focus on lifting heavy weights and while also keeping your muscles under constant tension for a longer period of time.  So instead of lifting a heavy weight for a couple quick reps, you’re instead going to lift a heavy weight but for a longer time.

Some of my favorite exercises in the Christian Bale Batman workout are Front Squats, Bent-Over Rows, Clean Presses, Squat Press, Weighted Pull-Ups, Deadlifts and Bench Press.

Be sure to pick out a weight that is going to be challenging but you can still keep good form with.  A lot of newbies make the mistake of grabbing a super heavy weight that causes them to use horrible form and not get the full range of motion needed to make the exercise worth while.

Christian Bale’s workout routine had him doing all these complex exercises while also doing slower repetitions.  An example would be to spend a lot longer time on the eccentric part of the exercise.  The eccentric part basically refers to the part of the exercise when you’re lengthening the muscle as it’s put under contraction.

An example would be to spend 5 seconds lowering the bar while doing bench press while only taking a second or two to bring the bar back up to the top.

A word of caution with eccentric training though, be sure you know what you’re doing.  A lot of people get injured from this type of training by letting their egos get ahead of them as they start packing on TOO much weight.  Know your limits…

I would also suggest mixing up your timing for Christian Bale’s workout and constantly try to progress the time under tension as well as the amount of weight you’re lifting.  This is going to be the fastest way to grow some lean muscle and perform most of your sets to failure.

Christian Bale’s Diet

To put on all the lean muscle that Christian Bale did for Batman you’re going to have to increase your caloric intake.  In plain English, you gotta eat more.

I have to go return some video tapes...

More protein specifically.  This is Christian Bale’s diet for Batman and if you’re looking to put on some lean muscle then I’d suggest eating around 1.25 grams per pound of lean bodyweight.  So be sure to subtract your bodyfat.

As an example, I currently weight 207 pounds and my body fat percentage is 7.8%.  After doing some fancy calculator work that means I have about 191 pounds of lean bodyweight.  Multiply 191 by 1.25 grams and I should be taking in 238 grams of protein per day to build lean muscle.

The quality of your protein you intake for Christian Bale’s workout routine and diet is super critical as well.  Eating a Big Mac will give you 25g of protein but you’re also giving your body way too much garbage along with it.

Look to get your protein from lean sources such as chicken, turkey, fish (salmon especially), beef, lamb and legumes.  Eat as many cruciferous vegetables as you can handle (broccoli, cauliflower, cabbage, etc.) and stay away from white carbohydrates.

Also focus on getting the majority of your carbohydrate intake from legumes, more specifically lentils.  The Christian Bale workout may be tough but the diet plan is going to be even harder.  To take this to the next level also check out my gladiator workout routine.

Remember that Christian Bale is an actor and not a bodybuilder.  To get a lean body like him it’s going to require some hard work but it’s not impossible.  Follow some of the tips in my Christian Bale workout routine and you’ll be well on your way to becoming the next Batman.

Create greatness,


P.S. – If you’re ready to discover some more great tips on creating the ultimate lean body be sure to sign up for my free fat loss and lean muscle building report and workout by clicking here.

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  1. Benjamin

    December 30, 2010 at 11:57 am

    “Front Squats, Bent-Over Rows, Clean Presses, Squat Press, Weighted Pull-Ups, Deadlifts and Bench Press.”

    I was so glad to read this, these are the holy grail of muscle and strength exercises. These are the key to packing on muscle, burning fat, and getting strong. Combine this with proper protein intake plue elimination of “fast” carbs, and you have a fail proof routine.


  2. Kentucky Dan

    January 1, 2011 at 9:59 am

    First, I love this site and check it once a day for updates.
    However, I have one complaint. I used to love the YouTube videos you used to show the exercises, reps, and order. (ex: The Spartacus)

    It made it tons easier to try and recommend a new workout. Happy New Year from Kentucky!


  3. Evan

    June 1, 2011 at 8:27 pm

    Hey Josh,

    I have been reading on your site and really like your stuff (and do the 300 ab workout frequently).

    My question was actually regarding abdominal workouts. It seems for every other muscle group, several short sets with a high amount of weight is the most effective way to build muscle. However, most ab workouts seems to have a high amount of repetitions, which on the surface, seems counter intuitive.

    Would an ab workout with a few reps at a high weight be more effective than, say, a workout with lots of sets?

    Again, thanks for all your information that you provide.


    • Josh Schlottman

      June 4, 2011 at 4:15 pm

      Hi Evan, when doing few reps with heavy weight for abdominals you have to be careful because you could easily damage your spine from the load. What I would do if I were you is to try to progress the intensity of each exercise so you don’t have to do quite as much but you’ll still get a great burn.


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About Josh

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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.