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Christian Bale’s Fitness Workouts for Batman, The Dark Knight

Batman - Christian Bale in The Dark Knight

Christian Bale has proven that he is more than just a pretty face in his roles at Batman. In Batman Begins we saw how his journey began, with his grueling martial arts tuition to improve his fighting skills. In The Dark Knight, his body is still in perfect condition.

Christian Bale transformed his body from a severely underweight 121 pounds to a bulky 220 pounds in around 5 months between filming the machinist, where he played an anorexic insomniac, to Batman Begins, where he played a super fit super hero.

Stats and bio

  • Christian Bale is 1.83 m tall
  • Born: January 30, 1974
  • Married to Sandra Blažić
  • Mother: Jenny James, a circus performer
  • See also: Bale / The Fighter

How Did Christian Bale Bulk Up So Quick?

The short answer is intensive bodyweight workouts and long and hard weight training workouts. To bulk up as quickly as Bale managed takes an immense amount of work.


Some fitness forums speculate that he may have used steroids, however, with excellent instruction, a lot of hard work, good nutrition and recovery periods for growth, it is possible for some people to pack on muscle quickly. Christian Bale is certainly not a hard gainer!

However, Bale had a harder task than many to get his body from a skinny frame to a muscular and athletic build. Due to his restrictive dieting for The Machinist, actually starvation at one point, his metabolism was very low, which makes it much harder to fuel the body to workout hard enough to start building muscle.

“Anyone could become like Batman if they spent the time and energy required to train their bodies and minds into an ultimate fighting machine.”

Martial Arts Circuit Training

Batman is famous for his martial arts, and martial arts training would have been required to help build his fitness and strength. Martial arts are one of the best forms of interval circuit training.


By its nature a martial arts class or training session involves period of intense activity followed by gentler exercises, and also interspersed with compound weight bearing exercise.

Squats and lunges are ideal exercises for building athletic thighs and legs, while boxing and grappling is an excellent way to strengthen and tone the upper body.

One of the things that makes Batman one of the most popular comic book heroes, is that he does not have any “super powers”. Bruce Wayne is just a man who is driven to fight for justice, and utilises a combination of martial arts and high-tech gadgetry to fight crime under the mask of the Batman. Anyone could become like Batman if they spent the time and energy required to train their bodies and minds into an ultimate fighting machine.

Fighting in reality is never as glamorous as it appears on screen. There have been some classic kung-fu moments on screen when the hero is forced to perform grueling and painful exercises to become masterful fighters – such as Jackie Chan in The Drunken Master and Uma Thurman in Kill Bill Vol.2 (the cruel tutelage of Pei Mei) – but generally fighting appears easy. This is not the reality though. Real fighters have to train extremely hard to reach the top of their game. Some of the fittest athletes are professional boxers. What does this mean for would be Batmen and Batwomen? To get a body like Christian Bale, you need to work hard.

Batman’s Fitness Workouts:

The best workouts to follow to get a body like Batman would probably be a combination of Bruce Lee’s strength training and Sly Stallone’s training. Plyometric workouts used by boxers would also be required to improve speed and agility. Bruce Lee had one of the most athletic bodies of any actor ever seen on screen, and Sly Stallone’s training was designed to bulk him up to look the part in Rocky 2. Christian Bale’s physique in Batman Begins and The Dark Knight is really a good combination of these two systems. The key areas are:

  • Compound Weight Training
  • Intensive Interval Training
  • Explosive Plyometric Circuit Training

With this is mind, here is a workout routine that will get you strong, fast, agile and flexible like The Batman. The workout is split over three days, so can be repeated once a week with an extra day rest after Day 1, which involves the greatest load bearing exercise:

Christian Bales Batman Workout – 3 Day Split:

For each of these exercises aim to complete three sets of 8-12 repetitions. Ideally the final set should allow you to work to failure, or close to failure. Ensure plenty of rest between sets of exercises, unless they are supersetted.

Batman Workout Day 1:

  • Chin-ups supersetted with bent over rows
    This superset is used as a warm-up before the main compound exercises are done. Chin-ups and bent over rows are both compound movements, which work the upper body well and also provide large range of motion. Chin-ups / pull ups are a great power exercise. Unfortunately, being even just a little overweight can make the exercise extremely difficult. Modified pull ups are of course allowed, to ensure that the workout is completed. If you prefer, cable rows can be performed instead of bent over rows.
  • Squats
    Squats are considered by many to be the pièce de résistance for any successful strength training program. They are the key exercise in the MotleyHealth Core Four workout, which is designed for quick strength gain and fat loss.
  • High Pulls
    With the “high pull” a barbell is lifted quickly from the floor by extending the hips and knees. As the bar reaches the knees, the shoulders are rapidly raised while keeping the barbell close to the thighs, and then the body is extended with a small jump movement. Elbows are flexed out to the sides, pulling bar up to neck height. This is an explosive movement, similar to a clean, but without the squatting movement. Start with a light bar to ensure that you are comfortable with the movement, before adding weight. A fuller description of the high pull is available on ExRx.
  • Clean and Press
    The clean and press is a good exercise for overall mass building as well as power, most of the major muscle groups are utilized during the execution of this movement. To perform, a barbell is lifted from the floor to the chest in one continuous motion. Once it reaches the chest, the bar is then pressed overhead.

Batman Workout Day 2:

  • Sprints – Speed Training
    Day 2 is dedicated to speed training and intensive cardio/interval training. Sprinting is an excellent form of field interval training. Utilize a football pitch to help pace out your sprints. Start out jogging around a field/pitch at a comfortable pace, and then when ready sprint flat out over a set distance. The length of a football pitch (or width) is ideal. After the spring, return to jogging, recover, and then repeat. Aim to build up the number of sprints completed in a session, and then aim to increase speed.
  • Squat jumps
    The squat jump is exactly as it sounds – a squat followed by an explosive jump. In a normal squat a weight is lowered on the shoulders until the back of the thighs are almost horizontal, and then the bar/weight is slowly raised. With a squat jump, the lift is explosive, with the aim to lift the body onto the toes and leave the ground momentarily. An excellent plyometric exercise. Ideally a heavy punch bag should be used instead of a bar to avoid shoulder/neck injury.
  • Lunges
    Lunges are another excellent leg strengthening exercise. Either performed with a barbell across the shoulders, or two dumbbells (this builds grip strength). You can also perform bodyweight lunges to build up muscular endurance.

Batman Workout Day 3:

  • Dumbbell Flyes followed by Bench Press
    Start the sessions with flyes as a pre-exhaust, followed quickly with bench press. The bench press is another of the Motley Health Core Four weight training exercises.
  • Clap Push Ups 
    Clap Push-Ups are an explosive way to perform push ups. Like the squat jumps, they turn a slow steady exercise into a fast, plyometric one. Start as with a normal push up in the plank position, lower your body until the chest just touches the floor, then raise quickly with the arms, and rapidly push up so that your hands leave the floor, clap once, land your hands on the floor and repeat. If this is too much, then start with standard push ups, but perform them as quickly as possible.
  • Lateral Jumps
    Lateral jumps are a simple but intensive cardio workout. Like skipping, they build muscular endurance in the legs, allowing you to keep moving for longer – essential for martial artists and boxers. A great power exercise. To work up from this, box jumps can be added – a simple sideways (lateral) jump up onto a box (e.g. Reebok stepper)

Batman’s Bodybuilding Diet:

Diet would have played an important role in such an intensive training regime. Meals need to have a good balance of quality protein sources, and carbs in the form of salads, vegetables and fruits, while maintaining low blood sugar levels to ensure that fat is burnt and not stored.


A starvation diet is no good for building muscle and getting fit, in fact when working out intensively, calorific consumption generally needs to be higher than average.

Christian Bale is a vegetarian, so whereas most people can take their protein from lean meats, Bale would have been concentrating on high quality protein from eggs, cottage cheese, fat free cheese, milk and protein shakes. Supplementing the diet with nutritional snacks and drinks is often essential during intensive regimes, especially for vegetarians.

When working so intensively, meals need to be eaten more often, to ensure a constant supply of energy and proteins to the muscles. Bale would have had to eat every 3 hours to ensure that he was building and repairing muscle tissue, rather than wearing it down.

To conclude, with determination and a bit of knowledge, anyone can shape up like our favorite superhero Batman. Superior fitness is attainable for most people if they can maintain the grueling fitness regimes required. You too can be Batman.

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  187 comments for “Christian Bale’s Fitness Workouts for Batman, The Dark Knight

  1. MotleyHealth
    January 26, 2011 at 10:02 pm

    You are right. It was possibly 6 weeks from the end of The Machinist to the first test screening for Batman Begins. In an interview with John Hutchins from UGO Entertainment, Christian Bale said;

    “No, it was about five months, or something. About 100 pounds in about five months or something like that. NOT advisable.” UGO Entertainment

    Interesting that he said not advisable. He also said that he found it easier to lose weight for Machinist than gain it for Batman Begins.

    “I did actually feel hideous during that time and that’s what I wouldn’t repeat again.”

  2. Sujith Rajan
    February 22, 2011 at 1:46 pm


    First of all i would like to say that you are doing a great job mate. Really appreciate it !!
    Now going on to my query for you. It goes something like this. stopped working out aroung 4 months back. I have started again 3 days back. But this time i want to focus more on my core and lower body and also on fat loss. I have am confused between 3 days split and 2 days split ie whether to do fo for upper body, lower body and cardio or uper body + cardio one day and lower body on the second day. For upper body i plan to work my chest and back on one day and shoulders, biceps and triceps on the other day. Please advise.

  3. MotleyHealth
    February 22, 2011 at 2:56 pm

    Wither sounds like a good plan. Really it is a matter of finding what works best for you. I have recently gone back to doing a full body workout 3 times a week, rather than splits. Enjoying it. The key is to just keep doing it, eating healthy and exercising. Make it a part of your life, a part of you, then you will never stop doing it, and you will eventually achieve your goals.

  4. Jay
    February 24, 2011 at 5:49 am

    hi my name is jay. I weigh 165 and i am 6 feet tall. I work out 3 times a week and play basketball multiple nights for several hours and also run. I eat eggs for breakfest, and tuna for lunch while drinkning alot of water during the day and taking muscle milk. Will this help turn my fat into muscle and get a six pack by the summer? thanks love the site.

  5. MotleyHealth
    February 24, 2011 at 3:07 pm

    Hi Jay, you should definitely burn some fat with that regime. Also get some healthy low GI carbs, take a variety of protein sources, such as oily fish too to get the essential fatty acids. Chicken salads are good too. Keep up the good work!

  6. Ben
    March 11, 2011 at 2:16 pm

    Hello there,MotleyHealth.

    Hi my name is Ben. Would you say this workout has to be done at a gym, or could the workout be done in the comfort of our home? Thanks for the site :)

  7. MotleyHealth
    March 11, 2011 at 2:52 pm

    If you have a barbell, and ideally a squat rack / cage, then you can certainly do this at home. I have a cage on my garage to allow me to safely squat and bench on my own. Safety is important when lifting at home.

  8. Mike
    March 14, 2011 at 8:30 pm

    im 15, 6 ft, and i weigh 150 pounds, i am naturally muscular but have some fat too. do you think this batman workout will help a teenager with by build put on muscle and lose fat? because i know Christian used this workout cuz he was skinny

  9. MotleyHealth
    March 14, 2011 at 8:45 pm

    Yes it would help Mike. Bear in mind that as a 15 year old your body is still developing, so heavy squats and deadlifts on not recommended. Also your daily calorie requirements are already higher than average so make sure that you are receiving adequate nutrition – this means healthy carbohydrates (ideally low-medium GI fruits and vegetables) as well as healthy protein. ReadHealthy Dieting – What To Eat to learn more about eating healthy. As a guideline, a highly active 15 year old needs around 3100 Calories a day to maintain weight. Eat healthy and workout, have fun, and hopefully you will bulk up a little.

  10. Mike
    March 14, 2011 at 10:06 pm

    i saw batman begins and christian is pretty buff, but what i dont understand is how he had big arms but only did a few sets of chinups and no triceps exercises

  11. MotleyHealth
    March 14, 2011 at 10:10 pm

    It does seem to be an anomaly, we shall look into it. I suspect he did more than we have shown above.

  12. wyatt
    April 10, 2011 at 6:06 am

    Your information is sad to say the least. 1st, Bale never once even came close to 220lbs. Try 185. Also, he had daily, several hour long workouts, not 3 days/week kind of stuff, but real, intense training, the kind that you do when you are paid to do it. Also, it can never be overlooked the ergogenic enhancements that are common in Hollywood, ie, Butler in 300, Jackman in Wolverine, Mcguire in Spiderman, Stallone in, everything. Few, if any people but on 22-40 lbs in a few months of training without steroids.

  13. MotleyHealth
    April 10, 2011 at 9:32 pm

    Several sources have said that he reached 220 pounds, although he was never 220 pounds in the film as Christopher Nolan, the film director, felt that he had got too big and told him to lose 20 pounds.

    You are right in that there would be a lot more to his training than is writing in this article, this is just a brief guide to the type of weight training that would be need to bulk up like he did.

    It is not a 3 day a week plan, although for the average person that works and has other commitments then splitting over a week rather than doing daily would provide a more balanced approach.

  14. Mario
    April 16, 2011 at 10:36 am

    Hi my name is Mario and just started an intense routine that it sounds like im doing too much based on what I have read. Im 6’1 212 lbs. And in descent shape but want to be very toned. I workout 6X a week for about 45-1hr with weights two body parts each day and do cardio for 20-30 minutes 4x a week. Is this too much? I usually do sets of 4 8-12 reps

  15. MotleyHealth
    April 16, 2011 at 1:10 pm

    It is not too much if you are getting the results you want. Bodybuilders and athletes do more than that.

  16. imran khan
    May 11, 2011 at 10:21 am

    hello my name is Imran and I am not able to gain my weight. I am a student and because of not having time I didn’t take breakfast but I never miss taking meals. I weigh around 105 pounds and 6 ft tall. I look very skinny so please give me some advice regarding food and exercise also to increase weight.

  17. MotleyHealth
    May 11, 2011 at 1:12 pm

    Hi Imran. First, you have to eat more. It is impossible to put on muscle if you are not taking in a lot of healthy carbohydrate and protein. So have breakfast every day, ideally with a few eggs and / or oats. Other meals should have a protein portion each time, such as fish, chicken, tofu, beef. Follow the weight training plan and eat well. If you do not eat much meat (if you are vegetarian) then consider a whey protein supplement. But make sure that you train at least 3 times a week.

  18. dave c.
    May 12, 2011 at 1:12 pm

    Hi, Imran, I have similar problems – I am 6’2 and weigh about 140. I have a spinal cord injury and eating is difficult for me. It is all about your diet. I have a personal trainer – I workout 3x a week have great diverse workouts, BUT if I do not eat then I do not make any gains. As my trainer says, “eat eat eat.” Good luck, Imran – I need it too HA.

  19. Hugo
    May 26, 2011 at 12:14 am

    I hit ‘the plateau’ and have been doing the workout from which bears the title “The Dark Knight workout”; every day at the gym has been a wet t-shirt contest from all of the sweat. It’s hard to lay off of the booze, but I’m in the second week of that workout and am happy w/ the results so far.

  20. MotleyHealth
    May 26, 2011 at 12:16 am

    Great stuff Hugo. And well done for laying off the booze – a sure sign you are really dedicated!

  21. Dany
    May 29, 2011 at 9:35 pm

    Hello i am 5-9 and very skinny please tell me which exercise to follow and diet to eat to gain mass and become good looking in shape

  22. MotleyHealth
    May 29, 2011 at 10:32 pm

    Hi Dany, take a good long look at this: Basics Of A Healthy Diet – What To Eat. Getting both quality carbohydrates and proteins is essential for building muscle. Also plenty of exercise, weight training like the routines above, and rest.

  23. Brian
    July 14, 2011 at 8:45 am

    hi i want to start the above exercise regimine but need help with the diet i should follow and what to drink, ive read the basics of a helathy diet-what to eat page of your website but frankly dont understand it, so what do you recomend i eat and drink on this diet?????

  24. MotleyHealth
    July 14, 2011 at 4:45 pm

    One suggestion: Muesli for breakfast, chicken or egg salad for lunch, fish or steak and steamed vegetables for dinner.

  25. Sinan
    July 28, 2011 at 2:37 am

    Do you know how long each day of exercise should take? I read and heard that after 45 minutes of working out your testosterone levels begin to drop so it needs to a be an explosive workout within 45 minutes or at most to an hour. Could I please get your input on this?

  26. MotleyHealth
    July 28, 2011 at 2:43 am

    Hi Sinan, I have not done any research on the effects of exercise on testosterone and how it may affect a workout. However, a lot of people workout for more than 45 minutes, and you certainly need to do more than 45 minutes to reach your peak fitness.

  27. charlie
    September 29, 2011 at 6:41 am

    im 230 5’11. I have lost fat recently from a 6 weeks workout plan, and have gained 10 lbs. im looking for a good diet and new workout routine. one thing that does worry me about cutting carbs as well as well as fat would be allowing my body to get into a ketosis state. would it be better to consume omega-3 fats and take in green carbs or is it better to start with no carbs sans fat?

    also, my girlfriend and I have been following the same workout plan, is this ok? as far as here goals go, she just wants to lose weight and gain minor muscle mass. we also wonder about a decent diet is for both of us.

    being that I would like to loss fat and bulk up as she would like to just lose weight and gain minimal mass.

  28. Al
    October 15, 2011 at 11:49 pm

    I have been following this program, just without the sprint part. And in 3 months i have gained over 5kg and some of it is without doubt muscles. Thanks a lot. I have been in the gym for so many years without good results before i tried this. I recommend everyone that wants to gain more size to try this program.

  29. MotleyHealth
    October 16, 2011 at 9:19 pm

    Brilliant Al, so glad you found it useful.

  30. ChristianB
    October 23, 2011 at 11:43 am

    do you got information about the actual workout routine from CB for “The Dark Knight Rises”-Movie?
    Or do you think there will be a release of it in time?

  31. MotleyHealth
    October 23, 2011 at 12:05 pm

    Sorry, nothing yet.

  32. josh
    October 29, 2011 at 5:51 am

    hi, my question is , how to gain 20lbs , because i workout like everyday and its been very hard for me to gain .so can u help me out?

  33. MotleyHealth
    October 29, 2011 at 10:28 am

    Are you eating enough Josh? Plenty of healthy carbs and protein, and if you are training hard then a protein shake can help too. Muscles need energy and nutrition to grow.

  34. josh
    October 29, 2011 at 11:47 pm

    I try to, lol, but can I use a whey protein shake for my pre workout and my other question is about Thursday can I do just a bodyweight , such as plyometrics workout or just have a rest day.

  35. MotleyHealth
    October 30, 2011 at 1:52 am

    If course you can, sounds like a good plan.

  36. Chris
    November 5, 2011 at 5:07 am

    Thank you for putting up this plan! I’ve been doing it for about two weeks now, and was wondering if the biceps and triceps get worked enough in this routine, or if I should supplement with curls, tricep extensions, etc…

  37. MotleyHealth
    November 5, 2011 at 4:32 pm

    Only you can know that Chris, by all means do more curls and tricep work if you need it / want it. It is just a guide really!

  38. Ryan
    December 3, 2011 at 2:04 pm

    Hi there,

    First of all, I would like to say that this is a great article.

    I was just wondering if you could offer any advice/suggestions about my own workout routine. Everyday(wih the odd day off) I do the following routine, an hour before breakfast, and an hour before dinner(it takes me half an hour to do everything). I have being doin it for about three weeks and have put on between 2pounds of muscle. My body type is an ecto-mesmo. My workout is as follows:


    Dumbbell curls(50 reps per arm)
    Seated dumbbell curls(50 reps per arm)
    Concentration curls(20 reps per arm)
    Hammer curls (30reps per arm)


    One arm tricep extension (20 reps per arm)
    Tricep kickbacks(20 reps per arm)
    French presses(20 reps per arm)
    tricep bench press(30 reps per arm)


    Dead lifts(30 reps)
    Single arm row(30 reps per arm)


    Arnold dumbbell press (20 reps)
    seated shoulder presses(20 reps)
    Front raises(20reps per arm)
    lateral raises(30reps per arm)


    Flat chest flies (50 reps)
    Flat chest presses (50 reps)

    I also do 300 crunches a night before bed.

    I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps??
    I have a bowl of cereal in the morning, as well as two slices of bacon, two fried eggs, and a slice of bread for breakfast.

    I have a chicken and bacon pasta pot at lunch (1000 calories, 96% of the GDA of fat)

    I have various slices of meat at dinner time wih some greens, and some lettuce, cucumber, and tomatoes.

    After my sit ups at night I have 45g of protein(in form of shake) as I go to bed.

    I am 6′ 2″ and weigh about 151 pounds. I am very toned, but I really want to put on more body mass. 

    Do you have any ideas how I could put on more muscle mass?

    I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps?? Should I be eating more, or changing my exercises/ doing more??

    I am sorry for being very specific, I greatly appreciate the time and effort you have put in this article.

    Many thanks,

  39. MotleyHealth
    December 4, 2011 at 9:38 am

    Hi George, yes, you do need to start lifting heavier weights to build more muscle. Three sets of 8-12 repetitions is a good starting point. You will be doing fewer reps for each exercise and taking a short break inbetween each set so that you can work the muscles harder by lifting more. Your routine is great for muscular endurance and fitness but can only go so far to help build muscle.

  40. Craig
    January 30, 2012 at 12:57 am

    I am a student at Univeristy and my diet consisting largrly of copious amounts of beer and fast food is clearly not good, i rarely eat well and very rarely have breakfast. Obviously the long run game plan is to look like Bale but in the mean time could I have some advise on how to lose weight, i’m about 5 ft 8, and about 12 stone. Cheers guys!

  41. MotleyHealth
    January 30, 2012 at 1:16 pm

    Hi Craig, well, first you need to eat healthier and eat less. Drinking less beer will help too. Join up with some new Uni clubs too, get active. I used to do martial arts and be part of a hillwalking walking club too, which got me out of town / campus at the weekends.

  42. Michael
    February 20, 2012 at 3:50 am

    I had a quick question about some specific stuff I need to do to help me work out I try to eat a big protein breakfast every morning and eat once every 3 hrs a day and I also recently looked into the Atkins diet thinking it would help me with this particular workout routine. But a problem of mine is I weigh 200lbs with about 30% body fat. I was wondering if there were any specific workouts and advice that could help me with this workout. Ive always had a belly and never had any abs but its one of my goals. I kinda have a personal one to have my body in this condition before the next movie comes out July 20th. Is this possible?

  43. MotleyHealth
    February 20, 2012 at 10:40 am

    Hi Michael. Sounds like you need to cut calories. If you are eating every 3 hours you should not also be having “a big protein breakfast”. Also, contrary to popular belief, eating every 3 hours does not help you lose weight. Bodybuilders and athletes sometimes eat more often to ensure that their muscles are receiving a steady supply of protein. Slower release proteins such as casein from eggs may be more sensible for most people. If you are not training for more than 3 hours a day I think that eating every 3 hours will do nothing but make you gain more weight. Eat 3 meals a day. Exercise for a minimum of 60 minutes a day. Do cardio as well as weight training. Get fit and build some muscle.

    If after a few months, or more, you are fitter and stronger and making some good progress, then you may want to increase your workouts and may then need to supplementation of more food. But until then, you need to eat less, not more.

  44. jquig
    February 23, 2012 at 3:03 am

    id like to say this workout although showed no muscle change made a huge difference to my strength i have a high motabloism and a very andrew garfield build but after even a couple of weeks i lifted more than the rugby captain at they gym (he was not happy) both in our late teens. i had to stop this for a while after my shoulder got pulled out of place and my foot got broken but im working to do this again however i have some changes 4 (3 sets of 8 reps final set 12) and very light cardio on my days off a 5 mile along my seafront just to lower my body fat i used to be at 4% im around 10-12% now plan to get to a healthy 6-8%.
    one question i have

    when i trained from age 15 to 18 i always had my one eat anything i like day would you say this is okay?

    thanks sorry for the essay

  45. quig
    February 23, 2012 at 3:06 am

    hi is a high carb day on sunday going to change much if i stay healthy the rest of the week and do this regime with some extra cardio?

  46. MotleyHealth
    February 23, 2012 at 12:11 pm

    Hi quig, glad you found it useful. Hope that shoulder and foot recover fast – did this happen in a rugby match?

  47. MotleyHealth
    February 23, 2012 at 12:12 pm

    If your cardio workout balances the extra carbs you should be OK. Obviously if you eat way too much then you may gain a little.

  48. jquig
    February 23, 2012 at 12:44 pm

    no sparring with my friend doing MMA and a car ran over my foot was a great week :(

  49. MotleyHealth
    February 23, 2012 at 8:27 pm


  50. Josiah
    February 27, 2012 at 7:42 am


    I am 5’8 and weigh about 150, I would like to weigh about 170-80 by July 20th. I have been working out and doing fairly well however I am unable to shed 10-15 pounds of fat despite eating (mostly) healthy and several days of running every week.

    I have been in-taking a lot of protein and noticed slight muscle gain though I continue to stay around 150. Do you have any recommended arm and shoulder exercises? I will be adding many of these workouts to my training.

    Thank you for having this blog and forum it has been very helpful. Interesting to see several people setting a goal before TDKR.

  51. MotleyHealth
    February 27, 2012 at 1:40 pm

    Hi Josiah, if you have remained 150 pounds and gained muscle, you must have lost some fat. So you have been able to shed some of the fat. Sounds like you do need to focus on lifting more and maintaining a healthy diet with plenty of protein. If you feel that your muscle development is too slow and you are losing fat then you could supplement with some whey protein, taken after weight training workouts. As for arms and shoulders, perform the usual – shoulder presses, bench press, curls, tricep extensions, lateral raises etc. You can also add push ups. Arnold presses and kettlebell swings to hit the muscles from more angles.

  52. Josiah
    March 2, 2012 at 9:01 am

    Thank you for the input MotleyHealth. I have added these to my workout and changed things up a little bit and it seems to be going better. I did end up buying a thing of whey protein and later discovered it says “Not intended for use under the age of 18.” and I am 17, will that be an issue?

    Thank you again, this site is very appreciated.

  53. MotleyHealth
    March 2, 2012 at 12:27 pm

    Hi Josiah, your call! I cannot advise.

  54. Rahul
    July 1, 2012 at 2:54 am

    I weigh somewhere between 166-168, I am 14 and do martial arts. I’m somewhere from 5″9-5″11 and have a BMI of 24. How many calories should I consume and also if some of the exercises feel easy then do I increase the amount and by how much?

  55. MotleyHealth
    July 1, 2012 at 11:48 am

    Hi Rahul, focus on your martial arts. If you do decide to do this plan just stick to the workout as stated here, do not just do more. Increase the weights over time if too easy. See our calorie tables for guidance on how much you should be eating.

  56. ryan
    July 8, 2012 at 6:00 pm

    Motleyhealth – I was surprised to see that no curls or bicep focussed workout was involved in the batman training considering how massive Bales arms are. Just wondering how he wouldve gotten his arms that big. Also was wondering if the 3 sets of 8-12 reps are all with the same weight or do you do you start off with a light weight to get the feel then the middle set would be your medium weight and then the final of course would be heaviest.

  57. ryan
    July 8, 2012 at 6:08 pm

    Another question as well. Im just wondering if maybe im doing too many different workouts for each muscle. The above routine workout focussing on the pectorals suggests only flys and bench. However I do flys, flat bench, inclined bench and declined bench all in one workout. Do you think that is too much? I always feel guilty for not working every part of the muscle but im just wondering if maybe im overworking it and possibly hurting my muscle growth in the process.

  58. MotleyHealth
    July 9, 2012 at 12:05 am

    Curls would be a sensible addition to the routine. This routine is partly designed to help bulk up, but obviously for a complete bodybuilding program all exercises / muscles need to be covered. As for your benching, do what works best for you. If your current system is resulting in good gains then carry on, if not, then consider an alternative approach. As for the weights and sets, use the same weight for the 3 sets. Log your workouts and increase (or decrease) in the next workout as needed.

  59. Mark
    July 12, 2012 at 9:33 am


    I started doing this routine this week and it’s a killer!

    I was hoping to mix this in with some more plyometric and kettlebell work. In total it’d be 5-6 days of working out to try and get myself bigger.

    What would be a good set up for the routines so that each workout would be of benefit without over working?

    Where would be the best place in this routine to add bicep and tricep workouts?

    Any advice would be appreciated.

  60. MotleyHealth
    July 12, 2012 at 11:43 am

    Probably best to do the kettlebells and plyometrics on separate days if you are going to train 6 days a week. Biceps at the end of the day 1 workout, can train a couple of times a week though. General rule is to work the larger muscle groups first and work down to the smaller ones.

  61. Mark
    July 13, 2012 at 12:03 am

    If I knock it down to 5 days, where would be best to put a kettlebell and plyometric day?
    Would you say Plyometric after “day 1″ and kettlebell after “day 2″?

  62. MotleyHealth
    July 15, 2012 at 8:45 pm

    That could work. You may find the kettlebells a lot harder after doing the squat jumps and lunges, but then again, it could work out well. Some kettlebell classes start with lunges and squats to get warmed up for the swings. Plyometrics could be added to day 3 as you are already doing some then – clap push-ups and lateral jumps. Each day is a combination of exercise types. Really the best way is to try different methods and see what works for you, and log what you do so you know what to change and add and when to increase weights etc.

  63. Hicham
    July 24, 2012 at 11:59 pm

    When i do this 3 times a week should i do it Monday Wednesday Friday or Monday Tuesday Wednesday ? And what do i do when i’m resting do i just eat ?

  64. MotleyHealth
    July 25, 2012 at 12:26 am

    It really depends Hicham. If you are doing other workouts then you fit it in amongst those. You could do it 3 days in a row if you wanted, then you may be able to do the whole lot twice a week. As for what to do on the other days – again, depends largely on what your goals are. Just eat if you want to get bigger, do cardio and eat a lean diet if you are losing fat.

  65. Hicham
    July 27, 2012 at 12:44 pm

    So are you saying I should be doing these 3 workouts twice a week and 1 day rest ?

  66. MotleyHealth
    July 27, 2012 at 1:51 pm

    Well, it depends. If you rest well and eat well then you can do so. These are by no means big workouts. They are also just a guide. You would do well to start with this and look to compliment and adjust your training to suit your own needs. Monitor and log your own progress.

  67. Hicham
    July 27, 2012 at 2:31 pm

    Ok thanks and do you think in 6months it will work im already a member in a good gym so i have the equipment ?

  68. alejandro
    July 27, 2012 at 6:02 pm

    I’m going to start this training programme, but i’m not skinny, you know, i have fat in the abs region and the hips. So my doubt is: this routine allow me to loss weight and build up? or for weight loss i should do extra work-out?

  69. MotleyHealth
    July 27, 2012 at 7:27 pm

    Cut total calories, get protein, do more cardio.

  70. MotleyHealth
    July 27, 2012 at 7:28 pm

    Hicham, if you work hard for 6 months you will see results no matter what type of exercise routine you do. As I said – monitor and log your progress. Always strive to get stronger, fitter, faster.

  71. Sol
    August 5, 2012 at 5:17 pm

    I have a BMI of about 17, and I’m about 6 ft 1 in. I really want to build up, but it’s going to take a while before I get any proper equipment. Do you have any suggestions, like, for some quick build up, before I get equipment?

  72. MotleyHealth
    August 5, 2012 at 11:29 pm

    Hi Sol, work on squats and push ups. See if there is something that you can do pull ups and dips on too. These work the larger muscle groups. Eat more protein and fresh vegetables and fruits too.

  73. Ryan
    August 11, 2012 at 11:22 am

    When doing weights how heavy do you want to go should they be somewhere around 60-80% or more 60-40% also could you recommend a page for mass gaining diets and any other mass gaining workouts

  74. MotleyHealth
    August 11, 2012 at 12:23 pm

    The weight should be so that you can do three sets of 8-12 repetitions for each exercise. Not too light that it is easy, not too heavy that you cannot complete the sets without cheating (or collapsing). These pages may help:
    How To Use Protein Timing for Maximum Muscle Growth
    Recommended Protein Sources for Fitness and Bodybuilding

    We have not written an article specifically about bulking up, but this one gives some advice on the different types of training: How To Train for Muscular Strength, Size and Power.

    We probably need to do more on this.

  75. Andrew
    November 1, 2012 at 5:49 pm

    If I’m doing this three days a week with two days after day 1 (like Thursday, Sunday, Tuesday), should I be concerned that too much time passes before revisiting the same muscle groups? Like you seem to have chest/tricep exercises only on day 3, legs and back mostly day 1, etc.. so with seven days before coming back to that exercise (bench, squat, etc.) does that undo progress I made last time, or is a week actually a good amount for the body to rest and rebuild? Thanks.

  76. MotleyHealth
    November 1, 2012 at 11:04 pm

    If you are working your body hard, lifting to near exhaustion etc. then one week is a good rest. You will be working other muscles during the week won’t you? However, saying that, you could also do this Mon, Tue, Wed, have an active rest day on Thurs (some cardio maybe?) then repeat Fri, Sat, Sun. If you can handle that much training, manage to get enough rest and try to optimise nutrition then you may be able to double the weekly workout.

  77. Andrew
    November 2, 2012 at 2:54 am

    Yes I am planning on doing the exercises to exhaustion, so I’m glad to hear that once a week is a good way to progress. I won’t have the time to commit to more than 3 days a week. As for working other muscles during the week, I plan on building something around the compound/plyometric exercises in this article- I want to focus on full-body/compound rather than isolation, so maybe round out the routine to make sure I hit hamstrings (deadlift, etc.) and abs (pretty hard). Which day do you think would be best to add a couple things for hamstrings (day 1, with the other legs lifts?), and which of the 3 days would be best to add an ab routine? Thanks for your help so far!

  78. MotleyHealth
    November 2, 2012 at 12:44 pm

    You could really add abs to any day really. Maybe training abs twice in the week. Depends if you will be adding weight of just doing core exercises like crunches.

  79. Anonymous
    November 16, 2012 at 6:53 am

    Hi there. I’m an aspiring filmaker/actor who is inspired by the Batman films, and wants to make a spin-off to the Dark Knight Rises. I’m gonna be Batman. I’m also overweight and in high school. I want to look the part, and be able to do stunts. How many hours a day would it take to do this workout? I’d like to go after school. I aslo have a paper route, twice a week. So I can only do the three days once a week. I’d like to do this on Sundays, Mondays, and Wednesdays. So how many hours does it take?

  80. MotleyHealth
    November 16, 2012 at 1:26 pm

    How long is a piece of string? Build up to around 3 hours a day and you will get in shape. Not all at once though, do a cardio workout then rest / eat, then some weight training, then later in the day (evening) some callisthenics. The biggest challenge would probably be making a film and being the actor! In fact, an even bigger challenge would be getting permission from DC Comics / Time Warner to allow you to use the Batman brand, which is trademarked.

  81. Charles
    December 2, 2012 at 5:25 pm

    How many eggs and cottage cheese should I eat a day

  82. MotleyHealth
    December 3, 2012 at 12:05 am

    Depends entirely on your goals and what else you are eating really. The short answer is, as much as you need!

  83. shreyas
    December 7, 2012 at 12:51 pm

    how to lose fat??
    I’m 5.9″ n weigh 63 kgs…
    I’m lean otherwise but am having trouble losing the fat on my lower abs …
    suggest required diet n exercises…thank u.

  84. MotleyHealth
    December 7, 2012 at 3:42 pm

    Hi Shreyas, take a look at our weight loss section, there is an article on this topic that should provide all the information you require.

  85. Matt
    January 9, 2013 at 9:43 pm

    Hey i just began doing this workout and I was wondering, if on day 2, are you suppose to do squats jumps and lunges right after you finish sprinting?

  86. MotleyHealth
    January 10, 2013 at 11:06 am

    Yes, that’s right. You can take a breather for a few minutes.

  87. Patrick
    April 12, 2013 at 2:11 am

    Hi, the Batman type body is my ultimate goal, but this routine sounds like it’s a lot of bulking. While bulking is one of my goals, I’m kind of disproportionate in that I’ve got a bit of a flabby belly, a strong upper body without much tone, and then arms and legs that are both toned and steadily bulking well. Will this routine help even me out? Or will it make me gain mass without tone and make me look less in shape?
    If so, is there another routine on the site you’d suggest?

    Thanks a lot!

  88. MotleyHealth
    April 12, 2013 at 9:34 pm

    Hi Patrick, tone comes with cutting fat. Increase cardio, keep at the weights, reduce total calories to promote fat loss, increase protein to ensure muscle wastage does not occur. If you have a flabby belly then you probably also have too much fat under the skin which will destroy any chance of muscle tone. Take a look at our strength section for more ideas. It is good to mix things up a little. Metcon / HIIT is a great way to burn the fat.

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