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.
What's inside
Robert Pattinson has steadily ascended into the realms of movie megastardon.
Starting out as a teen heartthrob playing Cedric Diggory and Edward Cullen, Robert has broken free of typecasting to become the darkest Batman yet.
But have you ever wondered how Robert Pattinson transforms himself into the gritty and brawling Dark Knight?
Today, let’s discuss the Robert Pattinson workout routine and diet plan, where we will go over his training fundamentals, sandbag workout, and The Batman routine. At the end, you’ll know exactly how to get a lean, crime-fighting physique.
Let’s dive in.
Robert Pattinson Current Bio and Stats
Robert Douglas Thomas Pattinson was born on May 13th, 1986 in London, England.
From an early age, Robert took an interest in the arts. He spent his teen years watching films, eventually joining the local amateur theater club under his father’s advice to combat his shyness.
During his late teens and twenties, he would also play solo acoustic guitar gigs at open mic bars and pubs around the city.
Robert’s first noticeable on-screen role came at age 19 in Harry Potter and the Goblet of Fire (2005) playing the role of Cedric Diggory.
From there, roles steadily rolled in before being cast in 2008’s Twilight. This launched his career as a leading man as he portrayed vampire Edward Cullen from 2008-2012 across five films.
The years that followed, Robert broke free of his heartthrob status with roles in Cosmopolis (2012), The Lost City of Z (2016), and Good Times (2017).
However, none of these roles required him to completely transform his physique.
In 2020, Robert lands the role playing the world’s greatest detective in the much-anticipated The Batman.
Here, he would be put to the test in his most physically demanding role yet, undergoing a strict routine of resistance training, military training, and martial arts to prepare.
- Age: 37 Years Old
- Height: 6’1” (185cm)
- Weight: 165 lbs (75 kg)
- Birthday: 13th May, 1986
- Occupation: Actor
- Retired/Active: Active
Robert Pattinson Workout Fundamentals
Read More: Henry Cavill Workout Routine
Robert Pattinson’s workout fundamentals were a little different compared to your typical superhero.
Beginning during the height of the pandemic, Pattinson wasn’t given much in the way of exercise equipment to transform himself into Batman.
This was confirmed in an interview where he would describe how little he was doing for his Batman prep.
To no one’s surprise, it sparked widespread concern that he wasn’t taking the role seriously.
Robert would later clarify that he was joking and in fact training consistently for the role. However, the end goal was different from previous superhero workout routines.
Robert would begin his days with a three to five-mile run, also doing a combination of resistance training, Brazilian Jiu Jitsu, and boxing.
His resistance training routine was based on a five-day split workout. He divided his days into each muscle group of chest, back, shoulders, arms, and legs with two days of rest.
He would expand on this with military-style sandbag workouts to build his function, strength, and agility.
The combination gives him the appearance of a much leaner and athletic second-year Batman.
Robert Pattinson Workout Routine
Read More: John Krasinski Workout Routine
Robert Pattinson’s workout routine is based on a five-day training split that focuses on a different muscle group each day and abs at the end of each session.
This would have Robert training from Monday to Friday with two designated rest days on the weekend for recovery.
Below, we have listed his workout to provide you with the exact exercises, sets, reps, and designated rest times to help you maintain intensity throughout your session.
We have also provided a weekly schedule to help you plan ahead and build consistency and a military sandbag workout routine to improve your conditioning and functional strength.
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Run/Chest | Back/ Sandbags | Run/ Shoulders | Arms/ Sandbags | Run/Legs | Rest | Rest |
Chest (Duration 50 – 60 Minutes)
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press | 5 | 6-10 | 45-60 secs |
| Incline Bench Press | 5 | 8-10 | 30-45 secs |
| Hex Press | 3 | 10 | 30-45 secs |
| Dumbbell Flys | 4 | 10-12 | 30-45 secs |
| Cable Crossovers | 3 | 12 | 30-45 secs |
| Bicycle Crunches | 3 | 15-20 | 30-45 secs |
| Hanging Leg Raises | 3 | 12 | 30-45 secs |
Back (Duration 60 – 70 Minutes)
| Exercise | Sets | Reps | Rest |
| Pull-Ups | 5 | Max | 45-60 secs |
| Lat Pulldown | 5 | 8-12 | 30-45 secs |
| Seated Cable Row | 3 | 12 | 30-45 secs |
| Barbell Rows | 5 | 6-8 | 30-45 secs |
| Rack Pulls | 5 | 6-8 | 30-45 secs |
| Pullovers | 3 | 12-15 | 30-45 secs |
| Crunches | 3 | 15 | 30-45 secs |
| Reverse Crunches | 3 | 12 | 30-45 secs |
Arms (Duration 50 – 55 Minutes)
| Exercise | Sets | Reps | Rest |
| Barbell Overhead Press | 5 | 6-8 | 45-60 secs |
| Arnold Press | 3 | 12 | 30-45 secs |
| Lateral Raises | 4 | 12-15 | 30-45 secs |
| Rear Delt Flys | 3 | 12-15 | 30-45 secs |
| Dumbbell Shrugs | 4 | 12 | 30-45 secs |
| Lying Leg Raises | 3 | 15 | 30-45 secs |
| V-Ups | 3 | 12 | 30-45 secs |
Back (Duration 60 – 65 Minutes)
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 5 | 10 | 45-60 secs |
| Incline Dumbbell Curls | 4 | 10 | 30-45 secs |
| Preacher Curls | 3 | 12 | 30-45 secs |
| Hammer Curls | 3 | 12 | 30-45 secs |
| Bench Dips | 5 | 10-12 | 30-45 secs |
| SKull Crushers | 4 | 10 | 30-45 secs |
| Tricep Pushdowns | 3 | 12 | 30-45 secs |
| Tricep Kickbacks | 3 | 12 | 30-45 secs |
Legs (Duration 55 – 60 Minutes)
| Exercise | Sets | Reps | Rest |
| Squats | 5 | 6-12 | 45-60 secs |
| Hack Squat | 3 | 8-10 | 30-45 secs |
| Sandbag Lunges | 5 | 10 | 30-45 secs |
| Leg Press | 4 | 8-12 | 30-45 secs |
| Lying Leg Curls | 3 | 12-15 | 30-45 secs |
| Leg Extensions | 3 | 12 | 30-45 secs |
| Standing Calf Raises | 4 | 12-15 | 30-45 secs |
Sandbag Workout (Duration 55 – 60 Minutes)
| Exercise | Sets | Reps | Rest |
| Run 3-5 Miles | 1 | 1 | – |
| Sandbag Lunges | 5 | 12-15 | 45-60 secs |
| Sandbag Reverse Lunges | 5 | 12-15 | 30-45 secs |
| Sandbag Squat & Press | 3 | 10-12 | 30-45 secs |
| Sandbag Burpee & Snatch | 3 | 15 | 30-45 secs |
| Sandbag Hip Thrust | 3 | 15 | 30-45 secs |
| Sandbag Weighted Hill Sprints | 5 | 50m | 30-45 secs |
| Sandbag Military Press | 5 | 12-15 | 30-45 secs |
Robert Pattinson Dieting and Food Preferences
Read More: Rob McElhenney Workout Routine
Much like his training, Pattison’s diet differs from your average superhero bulking diet. It’s also the first time he would really have to bulk up for a role.
Robert is a self proclaimed all-or-nothing guy when it comes to nutrition. He has said that he ate pizza for weeks leading up to training, which allowed him to get sick of it and want a change.
From here, Robert turned his nutrition around, eating a range of nutrient-dense whole foods with a focus on protein. However, he does so in smaller quantities.
Pattison consumed approximately 2,700 calories per day through foods including eggs, bread, rice, fish, steak, vegetables and protein supplements.
Below is a list of Robert’s food preferences.
| Meal | Food |
| Meal 1 | Omelet, 1x Scoop Protein Oatmeal, Toast, Coffee |
| Meal 2 | Fruit |
| Meal 3 | Fish, Vegetables |
| Meal 4 | Steak, Rice |
Robert Pattinson Diet Plan
Robert Pattinson’s dieting and food preferences reflect his different approach to building his superhero physique. However, from what we can see, the food choices are quite bland.
To make things a little more interesting, we have created a Robert Pattinson-inspired diet plan to add a little bit of flavor and help you remain consistent with your nutrition.
We have both a standard diet plan and a Batman diet plan to help you build lean muscle.
Meal 1
- Omelet (Cheese, Spinach)
- 2x Whole Wheat Toast
- Coffee
Snack
- Bowl of Fruit
Meal 2
- Lemon and Paprika Baked Fish
- Mixed Vegetables
Meal 3
- Steak
- 1x Cup White Rice
- Green Salad (Lettuce, Cherry Tomatoes, Red Onion, Green Peppers, Corn, Avocado)
Robert Pattinson Batman Diet Plan
Meal 1
- Omelet (Cheese, Spinach)
- 2x Whole Wheat Toast
- Coffee
- 1x Scoop Protein Oatmeal (Almond, Berries, Banana, Cinnamon)
Snack
- 1x Scoop Protein Shake
- Bowl of Fruit
Meal 2
- Portuguese Baked Chicken and Salad Wraps
- Sweet Potato Fries
Meal 3
- Protein Shake (Greek Yogurt, Banana, Mixed Berries, Almond Milk)
- Protein Yogurt
Meal 4
- Steak
- 1x Cup White Rice
- Green Salad (Lettuce, Cherry Tomatoes, Red Onion, Green Peppers, Corn, Avocado)
The main difference between Robert’s standard diet plan and Batman diet plan is the increase in calories and protein to build the physique of the Dark Knight.
For you to take full advantage of the Robert Pattinson workout routine, we strongly recommend that you too consume a surplus of calories and prioritize protein.
To help you determine the exact number of calories you need, use our advanced calorie and macronutrient calculator.
Just punch in your age, gender, height, weight, and activity level to receive your precise calorie and macronutrient figure.
This way, you’re giving your body the correct amount of carbs for fuel, protein to build muscle, and fat to absorb vital nutrients.
Robert Pattinson Supplement Preferences
Read More: Jungkook Workout Routine
Robert Pattinson’s Batman diet fueled his body for his training. However, even with his alternative approach, he still used supplements to help him put on size and improve his recovery.
Below are Robert Pattinson’s supplement preferences and their purpose.
| Supplement | Purpose |
| Whey Protein | Used to build lean muscle and aid in recovery |
| Multivitamin | Bridges gaps in nutrition |
Final Thoughts
Robert Pattinson’s workout routine and diet plan helped him make The Batman his own.
While he didn’t build the same physique that many actors do for superhero roles, there is no doubt that his dedication training helped him build a lean and accurate Batman body.
If you are considering trying Robert’s workout routine, be sure to eat a nutrient-dense diet high in protein, schedule your training, and prioritize rest.
Follow these principles and build your way to that lean, agile physique.
So, are you thinking of giving the Robert Pattinson workout routine and diet plan a go? Which part of his training interests you most?
Let us know in the comments.
Did Robert Pattinson workout for Batman?
Yes, Robert Pattinson trained five days per week with a range of resistance and sandbags training, boxing and BJJ.
What was Robert Pattinson’s workout routine?
Robert Pattinson’s workout routine was a five-day training split based on traditional bodybuilding style movements combined with cardio, martial arts, and sandbag training.
What is Robert Pattinson diet?
Robert Pattinson’s prioritized nutrient-dense, protein rich foods, eating three meals per day and a snack. He ate foods such as eggs, oats, fish, steak, rice, and vegetables.
How did Robert Pattinson lose weight?
Robert has stated that he has tried every diet you could think of to help lose weight for roles, even going so far as to eat only potatoes with a little salt for a two-week period.
How long did Robert Pattinson workout?
Robert trained for three months prior to filming The Batman to build a convincing lean and athletic physique.
Did Robert Pattinson lift weights?
Yes, Robert Pattinson did a range of traditional resistance training workouts and sandbag sessions to build his lean muscle for The Batman.
How much does Robert Pattinson weigh?
Robert Pattinson weighs roughly 165 lbs with sources indicating that he gained 10-15 lbs to play a dark and gritty Bruce Wayne in The Batman.
How much weight did Robert Pattinson gain for Batman?
Robert Pattinson gained around 10-15 lbs of muscle when training for his role in Matt Reeves’ The Batman.
Popular Celebrity Workout Routines:
