We can all agree that Christian Bale is one of the best actors in Hollywood today. His most excellent work is his performances in films such as The Prestige, American Psycho and The Machinist. Still, in the same concept, we can all concur that Bale’s best performance was when he is donning the black cape of Batman in Christopher Nolan’s Batman Trilogy.
He also reveals to us his extreme dedication in fitness in each film that he remains. That’s why his Batman workout is one of the best workout routines to get ripped. Just take a look at this:
Bale’s body evolution must be nominated to one of the world marvels. Are you looking to get a Batman body? Please continue reading for more information about his workout routine and diet.
Bale is aiming to include mass when it comes to acting the role of Batman, particularly after his extreme weight loss in the previous movie. Bale needs to add great deals of mass fast. That is why we can’t see any absolute 6 pack abs in all of his 3 Batman movies — beginning with Batman Begins, The Dark Knight, and The Dark Knight Rises. He was using his own training method called “The Dark Knight Workout” to get ripped and transform his body.
His Batman workout routine is … bodybuilding. Surprise right? However, to include mass fast, he requires to execute a bodybuilding-style workout. You will not see Bale doing CrossFit or Zumba; that’s for sure.
The Dark Knight Workout: Batman Exercises
Want to look like Christian Bale in The Dark Knight? Here is his full day-by-day Batman workout and all the Batman exercises to get ripped body fast. This is definitely the best get ripped workout plan out there.
Monday – Chest and Triceps:
- Incline DB Presses (4 sets of 6, 8, 10, 12 reps)
- Bench Presses (3 sets of 10-12 reps)
- Incline Flyes + Pushups (2 super sets)
- Cable Crossovers (1 drop set)
- Close Grip Smith Machine Presses (4 sets of 6, 8, 10, 12)
- Dips (3 sets of 10-12)
- Overhead Rope Extensions + Rope Pushdowns (2 super sets)
- Skull Crushers (1 drop set)
30 minutes of cardio
Click here to get a printable sheet of The Dark Knight Workout for Monday from Bodybuilding.com
Tuesday – Biceps and Abs:
- Standing BB Curls (4 sets of 6, 8, 10, 12)
- Incline Curls (3 sets of 10-12)
- Concentration Curls + Hammer Curls (2 super sets)
- Cable Curls + Straight Bar (1 drop set)
Do a total of 4 sets of 12-20 reps per exercise! Do all three without break, then repeat after 1 minute of rest.
- 30 minutes of cardio
Click here to get a printable sheet of The Dark Knight Workout for Tuesday from Bodybuilding.com
Wednesday – Quadriceps and Hamstrings:
- Squats (4 sets of 6, 8, 10, 12)
- Lunges (3 sets of 10-12)
- Leg Extensions + Dumbbell Squats (2 super sets)
- Leg Extensions (1 drop set)
- Stiff Legged Dead lift (4 sets of 6, 8, 10, 12)
- Lying Leg Curls (3 sets of 10-12)
- Weighted Hyper extensions + Superman (2 super sets)
- Leg Curls (1 drop set)
- 30 minutes of cardio
Click here to get a printable sheet of The Dark Knight Workout for Wednesday from Bodybuilding.com
Thursday – Lats and Middle Back:
- Lat Pull downs (4 sets of 6, 8, 10, 12)
- V Handle Pull downs (3 sets of 10-12)
- Pullovers + Stiff Arm Push downs (2 super sets)
- DB Rows Each Arm (1 drop set)
- Bent Over Rows (4 sets of 6, 8, 10, 12)
- Seated V Handle Rows (3 sets of 10-12)
- T-Bar Rows + Wide Handle Seated Rows (2 super sets)
- Bent Over Rows (1 drop set)
- 30 minutes of cardio
Click here to get a printable sheet of The Dark Knight Workout for Thursday from Bodybuilding.com
Friday – Shoulders and Abs:
- Seated Military Presses (4 sets of 6, 8, 10, 12)
- Standing Lateral Raises (3 sets of 10-12)
- Reverse Flyes + Lateral Raises (2 super sets)
- Upright Rows (1 drop set)
Do a total of 4 sets of 12-20 reps per exercise! Do all three without break, then repeat after 1 minute of rest.
- 30 minutes of cardio
Click here to get a printable sheet of The Dark Knight Workout for Friday from Bodybuilding.com
Saturday & Sunday: 30 minutes of cardio
Pick your option of cardio training, ideally 30 minute tabata workout, or some interval training involving calisthenics or sandbags. Goal to end up the cardio session in half an hour to make sure you’re not burning too many calories.
Christian Bale Diet
Since it is all about mass (especially at first), Bale’s diet plan consisted mainly of things that we can see daily in the bodybuilding world. Lots of healthy protein and carbohydrates every 3-4 hours.
However, after Bale got to a level of mass that is suitable for the role, he would change right into an upkeep setting. We can see that he does not get dramatically more significant between the Batman motion pictures.
Did Christian Bale utilize “unique” supplements?
Only him and also his trainer can inform you of the absolute fact. But in all sincerity, his figure is attainable but not as quick as Bale was able to do. Take anything you discover with a grain of salt.
This Dark Knight Workout is definitely on my TO DO LIST! Thanks a lot for sharing this!