Christian Bale Workout Routine – For Batman and American Psycho

Actor Christian Charles Philip Bale was born in England on January 30, 1974. He has starred as the leading male in movies of all genres and is renowned for his adaptability and physical modifications for his roles.

He has won numerous honors, including two Golden Globe Awards and an Academy Award. He was included among the highest-paid actors in 2014 by Forbes magazine. Bale’s performance as Bruce Wayne/Batman was capped in the 2012 film The Dark Knight Rises. Christian Bale is one of the most accomplished method actors in Hollywood.

He devotes a great deal of both physical and mental energy to his roles. Bale has repeatedly reshaped his body for his art over the years, transforming into characters ranging from chubby US politician Dick Cheney to shredded serial killer Patrick Bateman. This shows that, with some preparation, he can take on any role he desires.

So how exactly did he do it? Today we’ll look at Christian Bale’s Batman workout routine, American psycho workout, and all about his physique but let’s take a look at Christian Bales’ current body stats down below.

Current Body Stats of Christian Bale

  • Height: 6’0” (183 cm)
  • Weight: 176 lbs (80 kg)
  • Age: 48 years old (at the time of writing the article)
  • Birthday: 30th of January, 1974
  • Waist: 31 inches (79 cm)
  • Chest: 46 inches (117 cm)
  • Biceps: 16 inches (41 cm)

What is Christian Bale Batman Workout Schedule?

Although there have been several live-action Batman movies over the years, one especially stands out when we think about “physique.” And Christian Bale is the actor who plays Batman.

Depending on your familiarity with Batman legend, you might already know that Batman’s fictitious character has an “actual” workout regimen. It is taken from “The Batman Files,” a book that resembles a scrapbook and contains various Batman-related items.

This book includes a section with Bruce Wayne’s training plan as one of its entries. And if you do decide to check it out, it quickly becomes apparent that this is a demanding schedule. An impossible workout schedule, if we may say so.

Check also Ryan Reynolds’ Workout Routine – All You Need To Know

If you’ve appreciated Christian Bale’s depiction of Batman as much as I have, you might have wondered how he managed to get so fit.

Particularly when you consider the differences between The Machinist and the present, it’s a scary transition. Naturally, he trained frequently. He adopted a schedule that would help him gain muscle while still keeping him as thin as possible throughout the bulk, going to the gym up to 6 times a week for 3 hours each and doing cardio every day.

According to Bale, Nolan requested a powerful but slender Batman, which Bale delivered with his rigorous training regimen. Most of the exercises consisted of compound movements, which have many advantages. This comprises:

  • An improvement in muscle coordination
  • Increasing heart rate (and burning more calories)
  • Increasing your adaptability
  • Accelerating the growth of your muscle mass
  • Building strength is last but not least.

So how exactly did Bale manage to pull this off? Let’s take a look at his Batman workout routine:

Day One: Back

Here is a breakdown of Christian Bales’s back workout:

  • Wide-grip lateral pulldowns (cable): 3 sets, 10reps
  • Barbell bent-over rows: 3 sets, 10reps
  • Barbell deadlifts: one set of each 10x8x5x3x1RM reps.
  • Kettlebell Russian Swings: 5 sets, 10reps
  • Pull-ups: 3 sets, 10reps.

Day Two: Arms

Below is a breakdown of Bale’s arm workout:

  • Skull Crushers (EZ-bar): 3 sets, 10reps
  • Dumbbell bicep curls: 3 sets, 10reps
  • Dumbbell hammer curls: 3 sets, 10reps
  • Dumbbell triceps extensions: 3 sets, 10reps
  • Chin-ups: 3 sets, 10reps.
  • Cable triceps extensions: 3 sets, 10reps

Day Three: Shoulder Workout

Below is Christian Bale’s Batman workout, which is also an upper body workout with a focus on shoulders:

  • Dumbbell front raises: 3 sets, 10reps
  • Lateral raises: 3 sets, 10reps
  • Dumbbell shrugs: 3 sets, 25reps.
  • Pull-ups: 3 sets,10reps
  • Dumbbell Arnold Press: 3 sets, 10reps
  • Barbell overhead press: 4 sets.8reps

Day Four: Leg Day

Below is Christian Bale’s Batman leg day workout with a focus on quads, glutes, and calves:

  • Barbell, dumbbell, or kettlebell weighted lunges: 3 sets, 10reps on each leg
  • Barbell/kettlebell weighted step-ups: 3 sets of 10reps on each leg
  • Seated leg curls on a machine: 3 sets, 10reps
  • Calf raises on the machine: 3 sets, 25 reps
  • Barbell Front Squats: 3 sets, 10reps
  • Barbell squats: One set of each 10x8x5x3x1RM reps.

Friday: Chest

Christian Bale’s Chest workout included these workouts below:

  • Cable pec fly: 3 sets, 10reps
  • Dumbbell chest press: 3 sets, 10reps
  • Incline bench press with a barbell: 3 sets, 10reps
  • Pushups: 3 sets, 25 reps
  • Bench Press (Barbell): Perform one set of 10-8-5-3-1RM reps.

American Psycho

The star of this picture is Patrick Bateman. He portrays a psychopath who also commits murders regularly.

Bale performed more strength training workouts to prepare for this primary acting part than is shown in the film. He used light weights and low to medium reps. Without putting his body through excessive muscle growth, it enabled him to develop dense body muscles. Here is a peek at how Bale prepared for his part as Patrick Bateman by working out.

Monday and Friday: Strength Training

Other names for strength training include weightlifting, resistance training, and muscular training. In its broadest sense, strength training refers to any physical activity in which you utilize your bodyweight or tools (such as dumbbells and resistance bands) to increase your muscular mass, strength, and endurance.

Below are some of the strength training exercises Christian Bale did in preparation for American Psycho:

  • Dumbbell bench press: 3 sets, 4–6 reps
  • Pull-ups: 3 sets, 4–6 reps
  • Lateral raises: 3 sets, 8–12 reps
  • Standing dumbbell curls: 2 sets, 6- 8 reps
  • Bar dips: 2 sets, 6–8 reps.

Wednesday and Saturday: Abs and Strategic Cardio Training

This is your standard, old-fashioned, cardio workout. This requires exercises like jogging, biking, swimming, fast-paced walking, and using cardio machines over long distances and at a steady pace.

  • High-Intensity Interval Training: 12 reps, 30 seconds
  • Low-intense cardio: walk 15-30 minutes
  • Hanging leg raises: 3 sets, 8-12 reps
  • Kneeling abs wheel rolls outs: 2 sets, 8–12 repetitions

Bale takes between one- and two-minute rest breaks throughout these workouts. On the other days, he doesn’t exercise and takes time to rest, letting his body heal.

What is Christian Bale’s Diet? 

Being an elite-level movie star, Christian Bale never compromises on his diet, and his diet change depending on which movie role he is preparing for. His interviews show that his diet is saturated with healthy and nutritious foods even when he is not shooting a movie.

He prefers non-processed foods most of the time, and for the Batman and American Psycho movies, he ate every 2-3 hours and counted macros.

These two movies are why Bale is such a respected actor because he dedicated himself entirely to both roles leading to what you know as the Christian Bale workout diet.

Here is Christian Bale’s diet:

  • Breakfast: Oatmeal, eggs fruits, Bagel, ghee butter, and milk.
  • Lunch: Chicken breast or ground turkey and white rice.
  • Snack: Veggie mix, tuna streak, and sweet potatoes.
  • Dinner: Lean meats, avocado, mushrooms, and prawns.

What supplements does Christian Bale Use? 

Chris Bale requires additional supplements to fulfill his nutritional needs, which individuals frequently miss on highly restrictive diets.

Here are some supplements that Christian Bale uses:

  • Multivitamin
  • Glutamine
  • Fiber
  • Daily greens
  • Vitamin D
  • Probiotics
  • Magnesium
  • Pre-workout

Check Tom Cruise Workout And Diet + (Body Stats)

In Conclusion

Christian Bale has developed an incredibly muscular and lean body. Depending on his objectives, he incorporates various workouts and eating programs into his schedule. You run the danger of jeopardizing your health by following some of his extreme diet regimens, particularly the weight loss ones.

Always seek professional advice before you partake in any rigorous workouts. This technique has cemented Christian Bale in cinematic history, whether he has to gain weight, lose fat, put on muscle, shave his head, or even “thicken his neck” to fulfill the requirements of his movie parts physically.

That’s why, after spending more than 20 years on a bodyweight rollercoaster, he’s given up on the transformation game for his health.

4/5 - (6 votes)

ABOUT THE AUTHOR

James Baller
James Ballerhttps://www.ballercircuit.com
James is owner of BallerCircuit.com. He currently works as a personal trainer and senior coach at Baller Circuit. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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