English born actor Christian Bale is best known for his workouts and portrayal of Batman and alter ego Bruce Wayne in the three films in Christopher Nolan’s Dark Knight Trilogy: Batman Begins in 2005, The Dark Knight in 2008, and The Dark Knight Rises in 2012.
In 2000, Christian Bale gained fans and fame as serial killer Patrick Bateman in American Psycho before donning his superhero cape as Batman and Bruce Wayne in Batman Begins (2005) and The Dark Knight (2008).
In 2009 Bale starred as John Connor in Terminator Salvation and then completed The Fighter in 2010, a role that earned him an Academy Award and a Golden Globe. Subsequently, Bale returned as Batman in The Dark Knight Rises (2012), followed by his role as a con man in American Hustle (2013), for which he earned a second Oscar nomination.
Christian Philip Bale was born on January 30, 1974, in Wales, UK. He is six feet tall and well known for his fantastic body transformations to fit his characters. He has also dieted down to weight below 130 pounds for roles as addicts or refugees or gained weight and muscle in ranges from 190 to 220 pounds for his role as Batman.
Christian Bale Workout
For his first Batman appearance in 2005, Bale added nearly 100 pounds of superhero mass and muscle. He followed a high-calorie, high-protein diet combined with heavy-duty plyometrics and resistance training. Subsequently, Bale gained too much size, and director Nolan asked him to drop about 20 pounds of the 100 pound gain. Bale was a Lacto-Ovo vegetarian during this period, so he avoided conventional proteins like chicken and beef instead of focusing on eggs by the half-dozen, cottage cheese, and protein shakes. Also, for six months, he ate every three hours all day.
Training for the First Batman
Christian focused on multijoint, compound movements combined with heavy power exercises, including cleans, snatches, and squat jumps. The Caped Crusader is strong, powerful, quick, and agile, so training included explosive plyometrics and agility training. An example of one of his workout splits included:
- Chin Up Supersets with Cable Rows (4 sets of 10–12 reps each)
- Power Cleans (4 sets of 12, 10, 8, 6)
- Snatch-Grip High Pulls (4 sets of 12, 10, 8, 6)
According to Bale
“Every day was a mix of weights, bodyweight moves, compound moves, and then a run.” Combined with a high protein, high-calorie diet. Finally, the early stages of Christian Bale’s Batman Workout included:
- Monday: Bench Press, Bodyweight Training, and Cardio.
- Tuesday: Deadlifts, Bodyweight Training, and Cardio.
- Wednesday: Rest Day.
- Thursday: Power Cleans, Bodyweight Training, and Cardio.
- Friday: Squats, Bodyweight Training and Cardio
- Saturday: Overhead Press, Bodyweight Training, and Cardio.
- Sunday: Rest Day.