If you’re fan of Christian Bale, you have probably noticed how he transformed his body for his superhero role in Batman Begins in 2005. Besides buffing up to a robust 185 pounds, which is definitely a far cry from his 124-pound character in the Machinist just a few months earlier, the actor also put on some monster gains to portray the Dark Knight.

Although Christian Bale is known for his ability to adapt to his roles without a fuss, the 6-foot-2 actor sure did a lot of hard work to achieve the physique he’s flaunting these days. And if you’re looking to build a body like the American Psycho and Swing Kids star, here are a few key pointers that you should know about the Christian Bale workout…

The Christian Bale Workout Diet Plan

Bale has earned the reputation of being one of the most hardworking actors when it comes to prepping up for a role, enduring even the ones that are extremely demanding physically. To realize his Batman Begins physique, he had to significantly modify his diet to start the ball rolling.

Here’s how Christian Bale did it:

• He chowed down on a meal every 2 to 3 hours.
• Every meal is comprised of a balanced mix of 1 part fat, 3 parts carbs and 2 parts proteins.
• Bale made it a point to integrate around 1 to 2 grams of protein per pound of his body weight.

The Christian Bale Workout Routine

Let’s check out the key points of the Christian Bale training program:

• The workouts in Christian’s program primarily focused on speed and agility training, compound exercises and power movements.
• He concentrated on doing military presses, deadlifts, benches and squats during the beginning of his training to prepare himself for the tougher routines that will follow.

Now we’ve already got that covered, here are the key exercises that are in the Christian Bale workout:

Day 1

Power clean (4 sets of 10, 8, 6 reps)

Clean pull (4 sets of 10, 8, 6 reps)

Seated cable rows (4 sets of 12 reps)

Chin-up (superset)

Day 2

Barbell Lunge (4 sets of 10 reps)

Freehand Jump Squat (4 sets of 10, 8, 6 reps)

Sprints

Day 3

Ricochets (2-minute intervals)

Barbell Bench Press – Medium Grip (4 sets of 10, 8, 6 reps)

Smith Machine Bench (3 sets of 12 reps)

Dumbbell Flyes (3 sets of 12 reps)

Day 4

Rest day

Day 5, 6 and 7

Repeat routines for Days 1 to 3