How Christian Bale Got Ripped for American Psycho (And How You Can Too)

I’m Paris Demers, a personal trainer with over a decade of experience in the gym. Today we’re breaking down the three key steps Christian Bale used to transform his body for American Psycho. At the end, you’ll get a free workout plan inspired by his training to help you build a physique that Patrick Bateman himself would envy.

Step 1: Set a Realistic Goal

Before American Psycho, Bale had never even stepped foot in a gym. He knew he needed to bulk up to land the role of Patrick Bateman, but the odds weren’t in his favor. Lionsgate even offered Leonardo DiCaprio $20 million to take the part.

Still, Bale stayed focused. He trained daily with a personal coach even when he wasn’t guaranteed the role. He had a clear, realistic goal: build the physique of an elite Wall Street banker with an intimidating presence.

The lesson here is simple. If you want to transform your body, you need a SMART goal—specific, measurable, attainable, realistic, and time-bound. Bale’s goal was to look convincing enough to win the part, and his dedication made it happen.

Step 2: Find Your Reason

Bale admitted he hated training. He found it boring and repetitive. But he had a powerful reason to keep going: he wanted to embody Patrick Bateman and prove he was the only actor for the role. That drive turned his workouts into a crusade.

For you, your reason might be different. Maybe it’s gaining confidence, improving your health, or setting an example for your family. Whatever it is, find that deep motivation and hold onto it—because progress takes time and effort, and without a strong “why,” it’s easy to quit.

Step 3: Bulk Up and Cut Down

To build muscle, Bale followed a classic bodybuilding strategy. Six days a week, he trained for hours with heavy lifting and ate a calorie surplus to fuel growth. Once he built enough size, he cut down with a high-protein, low-carb diet to reveal lean definition on screen.

While Bale’s extreme diet worked for his role, a more balanced approach is smarter for most people. Keep protein high, include healthy fats, and use carbs to fuel workouts so you can train hard while cutting fat. Aim to lose 0.5 to 1% of your body weight per week during a cut and gain around 0.5% per week during a bulk. That pace preserves muscle while avoiding unnecessary fat gain.

Training Like Patrick Bateman

The key to Bale’s transformation wasn’t just eating more or training harder—it was progressive overload. He consistently increased weights, reps, and intensity over time. That’s what forces your body to adapt and build new muscle.

I’ve put together a free American Psycho-inspired workout plan that follows this principle. It blends classic strength training with hypertrophy work to help you build size, then includes a structure for leaning down. Download it below and start your transformation.

Disclaimer: This free workout plan is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified health provider before beginning a new fitness program, especially if you have pre-existing conditions or injuries. Participation is voluntary and at your own risk.