Christian Bale Workout Plan

christian bale workout plan

Christian Bale Workout Plan

One of the most search for male workouts on the web is that of Christian Bale. This superhero character has been able to transform himself from lean and mean in American Psycho to insanely skinny in The Machinist and to buff and bulky in his most recent blockbuster – Batman Begins.

So I got on the web and did a ton of research to find out what his secrets were when it came to getting into the top physical condition of his life with his latest role. Of course, it involves a killer diet amongst a killer workout so let’s jump right in to his Batman suit!

Christian Bale Diet

It has been reported that his diet consisted of a ratio of 1:2:3 in terms of fats, proteins and carbohydrates. So for every gram of fat he consumed he had 2 grams protein and 3 grams carbohydrates.

If we count him as having 1-2 grams of protein per pound of body weight that means for a guy that weighs 180lbs he was consuming between 180-360 grams of protein a day! When you consider that an average chicken breast contains approximately 30 grams of protein that means whey protein was his best ally and it should be yours too when trying to get some lean muscle on. Whey protein powder not only contains a large amount of protein, but it is the most affordable and most healthy way to supplement your diet to get the best possible gains.

Here are some whey protein powders which I recommend and are best sellers:

Christian’s diet as a whole consisted of healthy lean meats, whey protein, fibre rich foods such as yams, oatmeal, brown rice, and tons of vegetables and fruits to fulfill his carb intake.

Christian Bale Workout

Christian’s workout consisted of compound exercises with power moves to allow him the quick speed and manoeuvrability with his fight scenes. All major exercises were divided into a 3 day sequence with one day of active rest.

Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 4:
10-20 laps swimming and 30 minute stretching session.

Repeat the above schedule after one day rest.

Recommended Supplements:

If you’re having a tough time with gaining results then you may want to consider some of these supplements to boost your efforts, they are tried, tested and true:

Creatine for volumizing and strength gains (USPLabs Jack3d)
Glutamine for immunity and muscle recovery (Muscle Pharm Recon)
NO2 for serious muscle pumps (BSN N.O.-Xplode 2.0)

Conclusion of Christian Bale Diet and Workout:

Make sure to increase your protein uptake with lots of whey protein and eat 4-5 servings of fruits and vegetables daily. This workout is an advanced regimen and should be practiced with care. If you want to jump right in then try and to as many with just body weight at first and gradually increase your weights.

P.S. If you try this workout take before and after photos and post a link to your flickr account so we can see your results!

What do you think? Sound like a good diet and workout plan to you guys?

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. when should i start to see results

    • You should see considerable results about 4-5 weeks in.

  2. Hi guys,
    i am from Germany and my english is very bad i hope you can understand my writing.
    I am doing Bodybuilding and weight lifting for about 3 years, but Christian Bale is my biggest idol.
    I have only one question, where did you get the information about this workout routine? I read alot of different workout routines from him, but which one is the right one? I think, the REAL workout no one will get but Bale and his Personaltrainer. Am I right witch my thinking? The workout above looks very nice, but i hardly want know if this could be the real one.
    Thank you guys, you have a very good site!

    • You are correct, this workout is to create a body similar to his based on my 20 years of training experience. Give it a try and continue to increase intensity and you will see some excellent results.

  3. Would you be able to substitute swimming with jumping rope and/or running? If so, how much?

    • For sure, try 10-15 mins.

  4. will this help me lose weight. thats my main goal but i also want to be defined, and he only does the routine once a day? just got done with day one, i feel like its not enough. probably because my old workout was so long

    • Absolutely, a lot of people over-train so keep it up.

    • Hello..I already have 84 kg,,with an medium belly fat.I dont want to lose weight,If i do this routine,can i lose all the belly fat?,or should i stay only on cardio?I also want to grow in muscle weight like C. Bale did.

      Ps.I did the routine for a couple of months…with a couple of days off:P..and i only increased in legs.And all the protein that i had was only in the foods that i ate.

      10x..Sorry for my english

      • Hey Tudor, you should focus on first increasing muscle weight with increased protein in your diet and then work on losing belly fat. You can do this routine for about 6 weeks and then you will need to switch it up, but this routine is definitely designed a little more for increasing definition. If you want to increase muscle mass first you may want to try Chris Evans Workout Routine.

        • Thanks alot Sam,I will try to use Chris Evans workout,and then I will try to tone up,an get fit.My question :For getting fit should I use this routine,or the Joe Manganiello Werewolf Workout?Or there is another workout that is better?

          PS.I prefer an intense workout,rather than others that last 3 hours.(I would like a workout for 2 hour max).


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