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  • Writer's pictureFarid Merzoug

American Psycho (Christian Bateman) Workout

American Psycho is one of my favorite movies, I've watched the movie over 20 times! Ever since I saw the movie for the first time, I knew that the physique type of Christian Bale is ideal! His stats were 6'0, 170 -175lbs (sub 9-10% body fat) in the movie. By all means, he wasn't as built as a bodybuilder, however having chiseled, well developed, and proportional muscles is key to looking attractive with and without clothes - which he accomplished.

I've utilized similar workout strategies to accomplish the physique I have today, progressive overload and strength gain were the main components. For example, focusing on adding repetitions weekly or every other week to my compound exercises ( pull-ups, bench press, squats, etc) as well as adding small weight increments over time is what got me the results I have today.

American Psycho Workout Sample

Christian Bale trained to failure, utilizing a full-body 3-day split, non-consecutivly. In an interview - he admitted that he had no prior experience working out. This shows how he got ripped for the movie role in such a short period of time. When you're a new lifter, it's more efficient to gain muscle and lose body fat simultaneously -this is referred to as body composition. Below, is a structured workout routine that Christian followed in the preparation of his movie role, American Psycho playing the role of Patrick Bateman.

Day 1: 2sets of each exercise, rep range: 8-15 repetitions.

  • Barbell Bench press

  • Barbell Squats

  • Bodyweight Pull-ups

  • Dumbell Curls

  • Seated Dumbbell Press

  • Lateral Dumbell Curls

  • Leg Extensions

  • Hamstring Curls

  • Cable Triceps Extensions

  • Calve Raises

Day 2: 3 sets of each exercise, rep range: 10-15 repetitions.

  • Deadlifts

  • Flat Dumbbell Press

  • Machine Shoulder Press

  • Dumbbell Squats

  • Lat Pulldowns

  • Barbell Curls

  • Overhead Dumbbell Extensions

  • Dumbbell Lunges

  • Seated Machine Calf Raises

Day 3: 2 sets of each exercise, rep range: 15-20 repetitions.

  • Barbell Squats

  • Chin Ups

  • Dumbbell Front Raises

  • Bodyweight Dips

  • Dumbbell Flies

  • Leg Extensions

Currently, I'm following the same workout split that Bateman followed, the major difference however is that I prioritize certain muscles group more than others. This works great because I can bring up a lagging muscle group to grow bigger (hypertrophy) and become stronger. For example, I implement this technique by adding more volume to each exercise, meaning more sets per exercise which equates to more repetitions for the targeted muscle group. Over time, it will adapt, get stronger and become a stronger muscle.

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