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.