Christian Bale workout

Christian Bale has been a movie star since he was a child. He first rose to stardom in the film Empire of the Sun. However, if has been his turns as Patrick Bateman in American Pyscho and Bruce Wayne in Batman Begins, Batman - The Dark Knight and Terminator Salvation that have really pushed Christian Bale - and Christian Bale's body - into the public consciousness.

The Christian Bale workout

Like many other Hollywood stars looking for a perfect physique for a film Christian Bale will turn to some of the works leading personal trainers.Howver, these trainers will tell the movie stars the same thing - lift big and do compound exercises.

And Christian Bale is no different. For a role like Patrick Bateman in America Pyscho Christian Bale did a split routinof weight training, cardio exercises and some yoga for flexibility.

Christian Bale muscle building workout

Bale's weight training programme for American Pyscho, Batman Begins and The Dark Knight  looks something like this:

Day 1 - Weight training

  • Chin ups / cable rows superset
  • Power cleans
  • High pulls

Pyramid weights in reps of 12, 10, 8 and 6

Day 2 - Sprinting and plyometric exercises

  • Sprinting over 30 and 40m. Sprint 10 times with a minute in between each sprint
  • Squat jumps
  • Reverse lunges

Day 3 - Weight training

  • Dumbbell flyes
  • Bench press
  • Exercise ball push ups
  • Close grip pull downs
  • Deadlift

3 to 4 sets per exercise and reps between 10 and 12.

Day 4 - Swimming and 30 minutes stretching

  • Swim 30-40 laps
  • Stretch all maor muscle groups and the hips

Day 5 - Rest

Repeat the cylce at Day 1

Christian Bale meal plan

To gain the most from a workout like this Christian Bale would need to increase his protein intake to 1-2 grams of protein per lean muscle tissue. Bale would also consume protein shakes to allow full muscle recuperation between workouts.

In order to stay as lean as possible whilst building muscle Christian Bale will also limit the amount of carbs he has each day - no carbs after 6 pm, carbs before and after weight training and cardio only etc.

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