Work out like a movie star- get Ben Affleck buff

As The Accountant hits our cinema screens, we see Ben Affleck playing a muscle-bound accountant who lives a dangerous secret life unbeknown to the people around him. It’s not the first-time Affleck has bulked up for a Hollywood role, and it seems to come naturally to him, just like his acting and screenwriting.

You don’t need to have a Hollywood pay packet to be able to build the same kind of muscle as Affleck. What you do need is commitment and determination alongside the right training plan and clean diet. MaxiNutrition has used their nutritional knowledge and understanding of good training techniques to put together their top tips for you to follow so that you can have a physique as good as Mr Affleck’s.

Eat like a Hollywood star

You don’t need to be earning a Hollywood wage packet to be able to afford some of the best high-quality nutrition. To get the best muscle building results, high protein and a caloric surplus is key.

The first step is to work out your calorie maintenance level, which can be done via an online calculator. This is important to gauge your manageable weight gain. Ideally, you want to add between 500-1,000 calories to your daily intake.

Whey protein shakes and protein powder supplements are a great way to ensure that you are getting an adequate supply of high protein to allow for muscle growth. They are an easy and affordable way to boost your protein levels when leading a busy lifestyle too. Affleck has revealed some key dieting stats which he followed in his clean eating diet. To succeed, we suggest you stick to the same ratios to achieve the best results- 45% carbs, 35% lean protein and 20% essential fats.

Carbohydrates are a high percentage of your diet but it is important that you choose the correct carbs. We suggest opting for sweet potato, wholegrains and other options which avoid saturated fat and sugary carbs.

A top tip to succeed is to eat little and often, so perhaps up your meals to 5-7 per day but with a smaller quantity.

Work out like a movie star

It isn’t easy to get Ben Affleck buff, but withthe right training plan and determination, it is more than achievable and totally worth the hard work when you begin to see the results.

MaxiNutrition has come up with a training plan which consists of two stages: a ‘bulk’ month followed by a ‘lean’ month. One is just as important as the other but your ‘lean’ month is the secret behind getting an impressive set of abs that could rival that of a movie star.

Day 1 – Upper body

  • 3 x 8 bench press (80% max)
  • 3 x 8 clean and jerk (70% max)
  • 3 x 8 military press (80% max)
  • 3 x 10 pull-ups
  • 3 x 8 chest flys (80% max)
  • 3 x 10 dips

Day 2 – Lower body

  • 10-minute warm-up jog
  • 3 x 8 barbell back squats (70-80% max)
  • 3 x 8 front squats (80% max)
  • 3 x 8 box jumps
  • 3 x 8 goblet squats (use a dumbbell that is almost heavier than you can carry in one hand)

Day 3 – Rest

  • As a normal human, you’ll need a day of rest to recover from heavy lifting. Batman might not take a day off, but actors do – and you should too.

Day 4 – Back

  • Rowing machine 3 sets of 2 minutes, fast pace
  • 3 x 5 deadlift warmup sets (30-40% max)
  • 5 x 5 deadlift (begin 60-70% – increase each set until as close to max as possible)
  • 3 x 8 bent over barbell row (70% max)
  • 3 x 8 T-bar row (75% max)

Day 5 – Rest

  • Take another day off to help your muscles grow.

Day 6 – Arms, shoulders and core

  • 3 x 12 hammer curls
  • 3 x 12 bicep curls with EZ bar
  • 3 x 12 overhead tricep extension
  • 3 x 6 strict military press (80% max)
  • 3 x 12 EZ bar skullcrushers
  • 5 x 20 crunches

Day 7 – Rest

  • Enjoy your final rest of the week!

Getting Hollywood abs: Lean Phase (4 weeks)

The secret behind those abs is increasing your intense cardio whilst also continuing to build muscle.

Day 1 – Upper body

  • 5 x 12 barbell bench (50-60% max)
  • 5 x 12 lat pull-down
  • 3 x 12 pull ups
  • 3 x 12 chin-ups
  • 5 x 12 chest flys
  • 3 x 12 dips

Day 2 – Cardio day 1

  • 20-minute warm-up jog
  • 5 x 1-minute sprint treadmill intervals
  • 5 x 10 burpees
  • 5 x 10 tuck jumps
  • 5 x 10 jump squats

Day 3 – Rest

  • You can perform a light jog, cycle or swim on this day to stay active.

Day 4 – Back

  • 10-minute rowing machine warm-up
  • 5 x 12 light deadlifts
  • 5 x 12 barbell rows
  • 5 x 12 deltoid flys

Day 5 – Cardio day 2

  • Perform each exercise after a set of the previous one:
    • 3 x 12 burpees
    • 3 x 12 mountain climbers
    • 3 x 12 jumping jacks (star jumps)
  • Perform each exercise after a set of the previous one:
    • 3 x 12 tuck jumps
    • 3 x 12 kettlebell swings
    • 3 x 12 plyometric squats

Day 6 – Arms

  • 10-minute rowing machine warm-up
  • 5 x 12 dumbbell hammer curls
  • 5 x 12 EZ bar bicep curls
  • 5 x 12 tricep extension
  • 5 x 12 skull crushers
  • 5 x 12 close grip barbell bench press
  • 5 x 12 lateral raise

Day 7 – Rest

  • 30 minutes of flexibility training, dynamic and static stretching.

With hard work and determination, you can nail everyday as it comes and be on your way to getting Ben Affleck buff in no time. You, too, can build muscle and get a set of Hollywood abs without the Hollywood pay packet. Watch out Ben!