Christian Bale Workout and Diet for Batman The Dark Knight Rises

Christian Bale is no stranger to pushing his body to its limits to create the most believable look for the films he stars in, whether it’s slimming down to an almost emaciated shape for The Machinist or bulking up to portray Batman in Chistopher Nolans re-envisioning of the Dark Knight, Christian Bale is focused and dedicated in his workout routines and diet.

Christian Bale Workout

Christian Bale is currently working on his third Batman film portraying millionaire playboy Bruce Wayne by day and superhero Batman The Dark Knight by night. Batman Begins was the first film series in which Bale had to gain 100lbs in just 5 months to bulk up from his 121lb physique in The Machinist to his muscular frame in Batman , the second in the series was the Dark Knight also starring Heath Ledger as The Joker and now the third film The Dark Knight Rises sees Batman as a seasoned crime fighter. Batman has no special powers all his abilities come from his detective skills and his physical attributes and strengths which he needs to keep at the highest level he possibly can, so to look the part for this role Christian Bale needed a body that would look the part of a man at the peak of physical perfection, but also perform as an athletic and skilled fighter.


Intensity and Frequency

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Christian Bales workout routine for Batman consisted of a combination of compound exercises, explosive power moves and agility training with the ultimate goal of creating a body that was both strong and visually impressive but still fast and athletic like a superhero.

Compound exercises make use of multilple joints and movements in one exercise, allowing you to develop strength in different muscle groups and cardio at the same time, adding bulk, speed and agility simultaneously.

Explosive power moves are powerful weight exercises carried out with quick explosive movements for example a jump squat or an explosive bench press. When carrying out a jump squat you would start with a normal squat downward movement and then explode upwards driving your body up as fast as you can in a controlled manner. Movements such as this will develop power and importantly speed and faster reactions through the development of fast twitch white muscle fibres.

Christian Bale Batman muscle


Christian Bale The Dark Knight Rises Workout Exercises


Day 1: Power
Chin ups superseted with Cable rows – As a warm up exercise
4 sets of 12 repetitions

Explosive High Pulls – It is important to explode into the upward movement
4 sets of 10 repetitions

Power Cleans – A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions


Day 2: Speed and Agility

Sprints – set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.

Squat Jumps – Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions

4 sets of 10 repetitions


Day 3: Power and Speed

Dumbbell Flyes – use as a warm up for Day 3
3 sets of 12 repetitions

Explosive Bench Press – Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions

Ricochet Jumps – Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail


Day 4: Rest

Rest day


Day 5: Power
Repeat day 1


Day 6: Speed and Agility
Repeat day 2


Day 7: Power and Speed
Repeat day 3


Christian Bale Diet and Nutrition – View our recommended protein shakes for maximum gains

To support the intense workout routines and aid muscle repair and recovery Christian Bales diet needed to consist of a balance of good fats, protein and carbs with an ideal ratio balance of 1 part fats : 2 parts protein : 3 parts carbs making sure that the amount of protein consumed is equal to 1.5 grams for every pound of bodyweight and eating every 3 hours.  Supporting the protein intake with protein shakes is advised if you are struggling to consume the daily requirements.




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