This post may contain affiliate links at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure.

Actor Christian Bale is one of the film industry’s most notorious chameleons.

Most widely known for his portrayal as Christopher Nolan’s Batman, his physical transformations help him shapeshift into any role he takes on. 

So, have you ever wondered what Christian Bale does to repeatedly morph his body and get into such incredible shape?

Today, let’s discuss the Christian Bale workout routine and diet plan, including his Batman and American Psycho workouts to give you that superhero physique.

Let’s dive in.   

Christian Bale Current Bio and Stats

Christian Bale was born on January 30th, 1974 in Pembrokeshire, Wales, UK.

His mother a circus performer and father a commercial airline pilot, Bale’s exposure to performance came at a very young age.

This would see him secure his first role in a cereal commercial in 1983, which seemingly launched his career.

Bale would secure roles every year from 1986 to 1999 before landing a breakout role in the cult hit American Psycho (2000), playing the terrifying Patrick Bateman.

It was here that Bale would transform his physique, showcasing it in an iconic montage that would enter global film history. 

Christian has since manipulated his physique for countless films, losing a dangerous amount of weight for The Machinist (2004) only to pack on 100 pounds for Batman Begins (2005). 

He reduced his weight again to play addict Dicky Eklund in the acclaimed The Fighter (2010),  before once more building himself to reprise the role of Bruce Wayne in The Dark Knight Rises (2012).

Needless to say, his supreme acting talent is enhanced by the ability to transform his body to match almost any character.

  • Age: 49 Years Old
  • Height: 6’0”
  • Weight: 176 lbs (80kg)
  • Birthday: 30th January, 1974
  • Occupation: Actor
  • Retired/Active: Active

Christian Bale Workout Fundamentals

Read More: Hugh Jackman Workout Routine

Christian Bale first began training when he was in talks to play the role of Patrick Bateman in 2000’s American Psycho.

Before this, Bale had never set foot in a gym, so his routine was fairly basic, requiring fewer reps to stimulate growth.

This workout would see Bale training six days per week with a combination of resistance training sessions and high-intensity interval training.

He also followed a strict nutrition plan that gave him that famously cut, lean physique

In 2004, Bale would take his acting to another level, dropping from 173 to 110 pounds to portray the emaciated insomniac Trevor Reznik in The Machinist.

Christian prepared for the role by eating nothing more than a can of tuna and an apple a day, resulting in him losing a frightening 63 pounds in just four months. 

Thankfully, Bale was able to safely regain weight in time to play Bruce Wayne in 2005’s Batman Begins.

In just six short months, Bale packed on a monstrous 100 pounds to take his weight from 110 to 210, as he basically bulked his way back to a normal weight.

However, during this time, Bale went overboard. Many members of the cast believed he had overdone it, no thanks to a dirty bulk.

With this, Bale continued his quest to achieve his superhero physique, adjusting his diet to lean meats, complex carbohydrates and greens.

He reverted back to a strict six-day per week workout routine based on traditional bodybuilding and bodyweight movements. He also underwent training for 16 different choreographed fight scenes.  

All which helped him become what many see as the best Batman of all time.

Christian Bale Workout Routine 

Read More: Andrew Huberman Workout Routine

Christian Bale’s ability to shape his body and physique is truly remarkable, as many of us sit back and witness his staggering transformations year in and year out.

Below, we have shared his Patrick Bateman and Batman workouts complete with exercises, sets, reps, and rest days, including a weekly schedule to help you maximize results.

Christian Bale Batman Workout Routine

Christian’s Batman workout routine is based on a six-day per week training split, where he trains a different muscle group each day. 

Saturday’s session provides additional work for his upper body, allowing Sunday for a much needed rest day.

Christian Bale Batman Weekly Schedule 

BackArmsShouldersLegsChestCalisthenics/ Weights/ CardioRest

Back (Duration 40 – 45 Mins)

ExerciseSets RepsRest
Deadlift48-1060 secs
Ups38-1060 secs
Wide Grip Pull-Ups38-1060 secs
Barbell Rows38-1060 secs
Shrugs38-1060 secs

Arms (Duration 40 – 45 Mins)

ExerciseSets RepsRest
Dumbbell Curls41060 secs
Skull Crushers31060 secs
Hammer Curls31060 secs
Dumbbell Single Arm Overhead Extension31060 secs
Rope Cable Tricep Extensions31060 secs

Shoulders (Duration 40 – 45 Mins)

christian bale workout routine
ExerciseSets RepsRest
Dumbbell Overhead Press610,8,5,5,3,Max45-60 secs
Pull-Ups31030-45 secs
Dumbbell Lateral Raises31030-45 secs
Dumbbell Front Raises31030-45 secs
Shrugs31030-45 secs

Legs (Duration 40 – 45 Mins)

ExerciseSets RepsRest
Back Squat610,8,5,5,3, Max45-60 secs
Front Squat31045-60 secs
Dumbbell Step Ups32030-45 secs
Dumbbell Lunges32030-45 secs
Seated Leg Curl31030-45 secs
Seated Calf Raise32530-45 secs

Chest (Duration 40 – 45 Mins)

ExerciseSets RepsRest
Bench Press610,8,5,5,3, Max45-60 secs
Incline Bench Press31045-60 secs
Dumbbell Chest Press31030-45 secs
Cable Flys31030-45 secs
Decline Cable Flys31030-45 secs
Weighted Push-Ups32530-45 secs

Weights and Calisthenics (Duration 50 – 55 Mins)

christian bale's workout routine
ExerciseSets RepsRest
Clap Push-Ups31045-60 secs
Dumbbell Single Arm Snatch31045-60 secs
Snatch Grip High Pull31030-45 secs
Barbell Upright Row31030-45 secs
Arnold Press31030-45 secs
Shrugs32530-45 secs
Dumbbell Front Raises31030-45 secs
Dumbbell Lateral Raises31030-45 secs

Christian Bale American Psycho Workout Routine

Christian Bale’s workout routine for American Psycho is one that began his fitness journey, but it is not clearly documented.

What is known is that Bale trained six days per week, alternating weight training sessions and interval training (HIIT) sessions.

Below, we have an American Psycho workout routine with information gathered from a number of sources to help you obtain Bale’s lean and disciplined physique

Weekly Schedule


Christian Bale American Psycho Workout Routine (Duration 40 – 45 mins)

ExerciseSets RepsRest
Bench Press2560 secs
Incline Dumbbell Bench Press34-660 secs
Pull-Ups34-560 secs
Dumbbell Curls26-860 secs
Lateral Raises38-1260 secs
Bar Dips26-845-60 secs
Hanging Knee Raises21060 secs

Christian Bale American Psycho HIIT Training (Duration 40 – 50 Minutes)

The following HIIT routine can be performed on different pieces of equipment including a bike, treadmill, elliptical, or outdoors. 

The sprint intervals are to be performed for a total of 12 minutes, alternating between a sprint and either a walk or jog in a 30 seconds on, 30 seconds off format. 

Following this is a low intensity cardio block, e.g. treadmill level 5 for 20-30 minutes. 

ExerciseSets DurationRest
Warm-Up (Treadmill/Elliptical)15 mins60 secs
Sprint Intervals (30 on/30 off)1212 mins60 secs
Cardio (Low Intensity)120-30 mins60 secs

Christian Bale Dieting and Food Preferences

christian bale diet

Bale takes his nutrition to extremes to manipulate his physique, and this can be quite dangerous.

That’s why we’re presenting Bale’s healthier transformations, with some of his safer dieting and food preferences to help you build lean muscle

Christian Bale General Dieting and Food Preferences

BreakfastOatmeal, Eggs, Fruit, Bagel
LunchChicken Breast or Ground Turkey, White Rice
SnackMixed Vegetables, Tuna Steak, Sweet Potatoes
DinnerLean Meat, Avocado, Mushrooms, Prawns

Christian Bale American Psycho Diet and Food Preferences

Here’s an example of what Christian preferred while training for his role as Patrick Bateman.

Meal 1100g Oatmeal, 6x Hard Boiled Eggs Whites 
Meal 2Can of Tuna, Whole Wheat Pita, Peanut Butter
Meal 38 oz Chicken Breast, Pasta, Vegetables, Brown Rice
Meal 4Protein Shake, Banana, Protein Bar
Meal 58 oz Chicken Breast, Pasta, Vegetables, Brown Rice
Meal 6Casein Protein and Creatine Shake

Christian Bale Diet Plan

christian bale diet plan

Now that we have covered some of his personal preferences, it’s time to put together a diet plan to help you eat like the man himself.

Below we will give a range of different diet plans based on his standard diet plan as well as the ones he used for his roles in the Batman films and American Psycho. 

Meal 1

  • Oatmeal, Cinnamon, Walnuts
  • Fruits
  • Bagel with Ghee 

Meal 2

  • Grilled Honey Soy Garlic Chicken Breast
  • Mixed Vegetables
  • Jasmine Rice

Meal 3

  • Baked Tuna, Paprika, Lime
  • Green Salad (Baby Spinach, Tomato, Red Pepper, Avocado)

Meal 4

  • Grilled Grass-Fed Beef Steak
  • Mushrooms
  • Sweet Potato Mash

Christian Bale Batman Diet

batman diet

Bale dirty-bulked his way up from a dangerously low weight to portray billionaire Bruce Wayne. It is clear that he overdid it and came tipping the scale in the wrong direction.

To help you avoid this, we have created a Batman diet that will help you avoid making the same mistake so you can pack on size in a healthy way and build a lean, muscular body

Meal 1

  • 1x Cup Oats, Berries, Banana, Honey
  • 4 Egg Omelet

Meal 2

  • 1x Scoop Protein Shake
  • Banana

Meal 3

  • Grilled Lemon Pepper Chicken
  • 1x Cup Jasmine Rice
  • Mixed Vegetable

Meal 4

  • Protein Smoothie (2x Scoops Peanut Butter, Banana, Berries, Almond Milk)
  • Apple

Meal 5

  • Grass-Fed Beef
  • Sweet Potato Mash 
  • 1x Cup Jasmine Rice
  • Stir Fried Vegetables (Onion, Red Pepper, Carrot, Broccoli)

Meal 6

  • Protein Yogurt
  • Mixed Berries
  • Banana

Christian Bale American Psycho Diet Plan

christian bale american psycho diet

To achieve his athletic physique for American Psycho, Chrisitian Bale consumed a high-protein diet with moderate amounts of complex carbs and fats.

This provided his body with the fuel to perform his weights and HIIT sessions, while still building muscle.

Meal 1

  • 1 Cup Egg White Omelet
  • 100g Oats, Cinnamon, Raisins

Meal 2

  • Grilled Chicken Wrap with Light Mayo, Rocket, Tomato, Avocado

Meal 3

  • 8 oz Grilled Chicken Breast
  • Steamed Mixed Vegetables
  • Brown Rice

Meal 4

  • Protein Smoothie (1x Scoop, Berries, Banana, Protein Yogurt)

Meal 5

  • 8 oz Grilled Portuguese Chicken Breast
  • Green Salad (Rocket, Tomato, Red Pepper, Red Onion, Avocado)

Meal 6

Christian’s approach to his transformations is nothing short of amazing, with all of his success coming from intentional adjustments to his nutrition.

If you’re thinking of transforming your body for the better, you’ll need to carefully track your diet. This will help ensure that you are getting enough carbs for fuel, protein to build muscle, and fats to absorb essential nutrients.

To do this, use our advanced calorie and macronutrient calculator.

Just put in your age, gender, height, weight, and activity level to receive a precise calorie and macronutrient target to help you achieve incredible results.

Christian Bale Supplement Preferences

christian bale supplements

While impressive, Bale’s regimens can be incredibly dangerous. That is why he uses a range of supplements to bridge the gap in his nutrition and maintain his health.

Below is a list of supplements Christian Bale has used at one time or another during his career. 

Pre-WorkoutIncrease energy and improve performance
MultivitaminFills gaps in nutrition
GlutamineImproves muscle repair
FiberRegulates blood sugar and hunger
Daily GreensBridge nutritional gaps, immune function and digestion
ProbioticImprove our body’s microorganism
MagnesiumImproves muscle and nerve function and prevents many common health conditions
Vitamin DHelps body absorb and retain calcium
CaseinSlow release protein to aid in recovery overnight
CreatineImprove performance, promotes greater training adaptations

Final Thoughts

Christian Bale’s ability to transform his body at will is truly remarkable. Year after year, he offers each film a complete performance with the aesthetic to match.

His techniques for rapid weight loss are not to be emulated. However, his routines for other roles have made good use of strategic workouts and quality nutrition.

If you’re thinking of trying the Christian Bale workout routine and diet plan, be sure to do it safely, eating nutrient-dense, high protein foods

Do this and you will be well on your way to your own incredible transformation.

So, are you thinking about trying one of Christian’s workout routines? Which physique do you believe suits you?

Let us know in the comments. 

How long did it take Christian Bale to build muscle?

It took Christian Bale six months to pack on size for Batman. However, he benefited from his fitness base from American Psycho, which allowed him to call on his muscle memory to fill out his physique. 

What was Christian Bale’s diet?

Christian Bale’s diet for American Psycho was based on high-protein, nutrient-dense foods, and complex carbohydrates.

How much does Christian Bale weigh?

Christian Bale weighs 176 lbs (80kg), and 195 lbs (95kg) when playing Batman.

How to look like Christian Bale?

To look like Christian Bale you need to eat a diet consisting of high-protein, healthy fats and complex carbohydrates, while performing four to six training sessions per week.

Popular Celebrity Workout Routines: