Christian Bale is one of those actors who you never really know what they are going to look like when you see them in their next role. This guy has made a living off of his day and night transformations, from looking unhealthily skinny in his 2004 role for The Mechanist to being superhero fit the very next year as he began his legendary portrayal of Batman.

Obviously we are all just here to see the insane Batman workout he used to go from a twig to a shredded Dark Knight, but it is worth mentioning that you will never see the kinds of results celebrities and athletes around the world do if you don’t first find a healthy eating plan that works for you!

That being said, let’s get to it. This can either be a 5 or 6 day workout routine, depending on when you mix in your abs and cardio:

Day One: Back
Wide Grip Lateral Pull Downs 3×10
Barbell Rows 3×10
Shrugs 4×25
Wide Grip Pull Ups 3×10 (Can add weight)
Deadlifts 10-8-5-5-3-Max

Day Two: Arms
Dumbbell Curls 3×10
Skull Crushers 3×10
Hammer Curls 3×10
Tricep Overhead Extensions 3×10
Seated Concentration Curls 3×10
Tricep Cable (Rope) Extensions 3×10

Day Three: Shoulders
Dumbbell Front Raises 3×10
Pull-Ups 3×10 (Can be weighted)
Dumbbell Lateral Raises 3×10
Dumbbell Shrugs 3×25
Presses 10-8-5-5-3-Max

Day Four: Legs
Calf Raises 25-25-25
Seated Leg Curls 10-10-10
Weighted Lunges 20-20-20
Weighted Step Ups 20-20-20
Front Squats 10-10-10
Squats 10-8-5-5-3-Max

Day 5: Chest
Dumbbell Chest Press (Light) 10-10-10
Cable Flyes 10-10-10
Decline Cable Flyes 10-10-10
Incline Bench Press 10-10-10
Weighted Push-Ups 25-25-25
Barbell Bench Press 10-8-5-5-3-Max

Abs and Cardio
Cardio
20 Minute HIIT (High Intensity Interval Training)
-90 Sec. Walk @3MPH
-30 Sec. Sprint @8-10MPH
OR
-60 Sec. Walk @3MPH
-60 Sec. Jog@6-7MPH

Ab Training
-3 Rounds of:
-50 Crunches
-25 Leg Lifts
-25 Flutter Kicks
-15 Second Banana (Reverse Superman Hold)
OR
-50 Crunches
-25 Russian Twists
-25 Flutter Kicks
-30 Second Plank Hold

Want more Superhero Workouts? Check out How Chris Hemsworth Got JACKED To Become Thor