Last updated on January 22nd, 2021 at 10:30 am

Robert Pattinson isn’t the first Twilight character to make his way to SHJ.

Nor is he the first from the Harry Potter World.

We’ve seen studs like Taylor Lautner, Daniel Radcliffe, Jude Law, Kellan Lutz, Ezra Miller and Colin Farrell; and babes like Emma Watson and more.

And, some of those have entered the Marvel and/or DC Universe, but Robert Pattinson will be the first to take on a mantel such as Batman.

Not to fear though, Pattinson has come a long way since Twilight and Harry Potter, starring in roles like Cosmopolis, Damsel, The High Life, The Rover, and more.

He’s also been getting his workout in well before being cast as Batman, so we may be surprised how it all turns out.

Robert Pattinson Stats:

Height: 6’1

Weight: (approximate) 170 lbs.

Age: 33 years old

Robert Pattinson is right there at our average height for men we’ve seen at SHJ.

And, he’s only an inch shorter than how we normally see Batman portrayed.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Robert Pattinson Diet and Nutrition

Back in 2013 Robert Pattinson had a much different outlook on fitness, nutrition, the gym, and even his physique in general.

We’ll talk more about the specifics in his workout routine research section, but he has definitely come a long way.

Men’s Journal tells us that a few years back Pattinson worked with celeb trainer Harley Pasternak, who had Pattinson eating 5 meals a day which followed guidelines that were high in protein, and “healthy” options.

Prior to working with Pasternak, even years before that, Pattinson recalls trying to lose “as much body-fat as possible” for his role in Twilight.  Here’s a quote telling us a bit more:

“I was just trying to lose every ounce of body fat, so when I took off my shirt, I would look like an alien,” Pattinson recalls. “I thought that kind of worked for the story. The idea of taking my shirt off and looking like some sort of Adonis? Everyone would just laugh.”

“I just looked so different,” Pattinson recalls. “I was so much more muscular than I had ever been in my life, but I looked weird.” So Rob gave up his dieting and admits during filming, “I was on a full cheeseburger diet.”

Pattinson has always been known as someone who said he would never have a six pack and someone who hates working out and “would rather get drunk”, but it seems he may be going against his past self and stepping it up a notch like when he was training with Pasternak.

Pattinson has now been training again, spotted with that six pack he swore he’d never have, while doing a military style sandbag routine with his new trainer.

And for his role in The Lost City of Z, Esquire shares this regarding Pattinson’s transformation and diet:

Pattinson has not spoken publicly about his recent transformation. In fact, the last we heard about his diet and exercise, he was eating one meager meal a day to prepare for his gaunt role in 2016’s The Lost City of Z. “I loved it afterwards, for like a week in London, where I have a 28-inch waist. I was like, ‘Ooh! Skinny jeans!’” he told People at the time. “That lasted for, like, three days.”

From what we can tell Pattinson has cut back on drinking a bit, and tends to make healthier choices, but more-or-less chooses sustainability and eats and drinks in moderation while getting in six-pack-shape.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Robert Pattinson Workout Routine Research

Pattinson is shown above while doing, as I said earlier, a military style sandbag workout on the beach in Antigua with his personal trainer.

Is seems he’s turned over a new leaf when it comes to fitness and nutrition.

Esquire tells us a bit about his past take on the matter:

Back in 2013, Robert Pattinson spoke incredibly candidly about self-esteem, telling the world he suffered from body dysmorphia and “tremendous” anxiety. “I don’t have a six-pack and I hate going to the gym,” he said. “I’ve been like that my whole life. I never want to take my shirt off. I’d prefer to get drunk.” And with anxieties so severe, he said he never got the chance to become “egotistical,” despite his early success in Hollywood. He just wasn’t comfortable in his own body.

Pattinson has had a few different styles of training that he’s been put through for his role in Twilight and other roles, working with Nathan Mellalieu for his role in New Moon, and as we know, also working with Harley Pasternak.

So we’ll see both of these trainers styles when it comes to crafting his routine, as well as what seems to be Pattinson’s newest military-styled workout routines – also incorporating sandbags when possible.

At the time Mallalieu states this about Pattinson’s routine:

‘My team only had a few weeks to get the cast ready before shooting began so we put them through three to four intense workouts per week. We tried to stick to this during the shoot so that each actor’s look would be consistent throughout the film, but it was tricky because everyone had different shooting schedules.  With Robert Pattinson we did lots of boxing drills, which helped created the lean, muscled look he has in New Moon. He has great hand speed and footwork and seemed to really enjoy the sessions. We also had all the actors doing functional exercises using little or no weight so they weren’t bogged down with too much bulk and could move athletically when filming a stunt.’

And Pasternak states, with the addition of core and strength training:

To get abs like Pattinson’s, Pasternak recommends a five-minute cardio workout, then a circuit of bicycle crunches, dumbbell side bends, double crunches, and a superman—with three sets of 25 reps per move.

So we’re going to be mixing together the three to perform into Pattinson, but I’m also pretty sure he’ll be incorporating even more strength training to bulk up for his newest role as Batman.

Which means that we’ll be adding the military style, but also a bit more Pasternak strength training for Pattinson’s newest Batman workout as well.

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Robert Pattinson Workout

Training Volume:

3-5 days per week

Explanation:

I’m going to program you a three day strength and core routine that combines Pasternak’s core and strength routine with the military style (training will come from Military.com straight from Seal and Marine Vets) we’ve also been seeing from Pattinson recently.  From there I will also give you the specific workouts Mallalieu used with Pattinson as a bonus two days – as well as boxing and mixed martial arts training you can utilize if you’d like.

Want To Upgrade This Workout?

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Robert Pattinson Workout Day One: Strength and Core

Warm Up:

10 minute walk/jog

Military Style Workout:

20 Minute Military Circuit:

1. Bench press* or pushups – max in 1:00
2. Squats – max in 1:00
3. Pullups or pulldowns – 1:00
4. Bike or jog – 3:00
5. Military press* – 1:00
6. Lunges – 1:00 each leg
7. Bicep curls – 1:00
8. Bike or jog – 3:00
9. Tricep extensions.- 1:00
10. Leg ext – 1:00 (requires leg machines – or repeat squats with weights)
11. Leg curls – 1:00 (requires leg machines – or repeat lunges with weights)
12. Situps – 2:00
13. Crunches – 2:00
14. Stretch

Bonus Pasternak Core Workout:

3×25 Each Exercise:

*Feel free to do as Straight Sets, a Giant Set, or Circuit*

Bicycle Crunches

Dumbbell Side Bends

Double Crunches

Superman Hold

Robert Pattinson Workout Day Two: Mallalieu and Boxing

Mallalieu shares two days worth of training that he specifically did with Pattinson, for those of you who really want to get into the full Pattinson routine.

He says you can do Workout A one day and then Workout B the next training day, so I suggest swapping them back and forth when you decide to add in Days Two and Four of this program.

Here they are:

Workout A:
100 barbell jump squats (25 per cent of your one-rep max)
100 barbell shoulder presses (25 per cent of your one-rep max)
100 crunches

Workout B:
20 burpees
30 reverse crunches
40 jumping lunges
50 squats

And, we also know that Pattinson was training with boxing as well – so being that the above workouts aren’t anything over the top, I will be also sharing some MMA programs that Coach Derek has created for us.

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

Robert Pattinson Workout Day Three: Strength and Core

Warm Up:

10 minute walk/jog

Military Style Workout:

Full Body Military Circuit:

Repeat 5 times (In Parenthesis are Goals)

Run 1/2 mile (3-4 minutes)

Max pullups (100 no kipping)

Max Pushups (200)

Max Squats (40 pounds*) (200)

Max Push Press (40 pounds*) (100)

Max Situps/Crunches (40 pounds*) (200)

(* = sand bag or weight)

Limit your sets to 1-2 minutes and see if you can reach the above repetitions.

Bonus Pasternak Core Workout:

3×25 Each Exercise:

*Feel free to do as Straight Sets, a Giant Set, or Circuit*

Bicycle Crunches

Dumbbell Side Bends

Double Crunches

Superman Hold

Robert Pattinson Workout Day Four: Mallalieu and Boxing

Mallalieu shares two days worth of training that he specifically did with Pattinson, for those of you who really want to get into the full Pattinson routine.

He says you can do Workout A one day and then Workout B the next training day, so I suggest swapping them back and forth when you decide to add in Days Two and Four of this program.

Here they are:

Workout A:
100 barbell jump squats (25 per cent of your one-rep max)
100 barbell shoulder presses (25 per cent of your one-rep max)
100 crunches

Workout B:
20 burpees
30 reverse crunches
40 jumping lunges
50 squats

And, we also know that Pattinson was training with boxing as well – so being that the above workouts aren’t anything over the top, I will be also sharing some MMA programs that Coach Derek has created for us.

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

Robert Pattinson Workout Day Five: Strength and Core

Warm Up:

10 minute walk/jog

Military Style Workout:

Sandbag Full Body Workout:

1. Power Clean and Press

Reps: 10

2. Bent-Over Row

Reps: 20

3. In-Place Reverse Lunge w/ Twist: As you step backwards with your back leg, twist the sandbag toward your front leg.

Reps: 8 each

4. Pushup with Sandbag Drag: Start in the top of the pushup position with the sandbag perpendicular to your body and beneath your chest. Perform a push up. Once you’re back in the starting plank position, use your left arm to drag the bag to the left. Perform another push up. Once in the starting plank position again, use your right arm to pull the sandbag back to your right.

Reps: 5 for each arm

5. Front Squat

Reps: 10

6. Sandbag Situp: Put the sandbag across your chest and perform the situps.

Reps: 15

Bonus Pasternak Core Workout:

3×25 Each Exercise:

*Feel free to do as Straight Sets, a Giant Set, or Circuit*

Bicycle Crunches

Dumbbell Side Bends

Double Crunches

Superman Hold

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