The Tom Hardy Bane Workout | The Ultimate Guide!


Tom Hardy Bane Workout

Are you curious about the Tom Hardy Bane workout?

Do you want to know Tom Hardy trained to get ready for his leading role in The Dark Knight Rises?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Tom Hardy Bane workout plan to get a movie star body!

Introduction

  • Part 1: The Bane Workout Plan
  • Part 2: The Bane Diet Plan

Tom Hardy is one of the biggest movie stars in the world.

He is most famous for starring in Hollywood films like Venom and Warrior. However, most people know Tom for his leading role as Bane for The Dark Knight Rises!

Tom Hardy packed on 30 pounds of muscle to go from “Dad bod” to “God bod” for his role as the villain Bane!

So how did he transform his body so fast? Was it a secret training routine, or a special diet?

Tom Hardy trained 4 days per week to get ready to play Bane in The Dark Knight Rises. He performed 2 upper body workouts and 2 lower body workouts per week using many different exercises and rep ranges to shock his body into growth!

Here is the exact training split that Tom Hardy used to pack on 30 pounds of muscle:

The Tom Hardy “Bane” Workout Split

  • Day 1: Upper Body
  • Day 2: Lower Body Plus Arms
  • Day 3: Upper Body
  • Day 4: Lower Body Plus Arms

As you can see, Tom performed 4 intense workouts per week to get ready for his movie role.

If you can workout 4 days per week, then you can transform your physique as well!

Here is Tom Hardy’s first upper body “Bane” workout. Check it out:

Tom Hardy Bane Workout #1

  • Exercise #1: 30 degree incline bench press, 2 sets of 5-8 reps
  • Exercise #2: Dumbbell floor press, 2 sets of 5-8 reps
  • Exercise #3: Modified arching pull up, 2 sets to failure
  • Exercise #4: Partial deadlift, 2 sets of 5-8 reps
  • Exercise #5: Clean and press, 2 sets of 5-8 reps
  • Exercise #6: Dumbbell lateral raise, 2 sets of 10-15 reps
  • Exercise #7: Floor crunches, 4 sets of 10-20 reps

Here’s Tom Hardy beating Batman in hand-to-hand combat:

Talk about an intense workout!

Tom Hardy performs a total of 7 exercises for his upper body, including 2 exercises for his chest, 2 exercises for his back, 2 exercises for his shoulders, and some crunches for his abs.

Tom really focuses on exercises that build his shoulders and traps, such as partial deadlifts and the clean and press. After all, you need massive traps if you want to play Bane on the big screen!

Here is Tom Hardy’s first lower body workout. Check it out:

Tom Hardy Bane Workout #2

  • Exercise #1: Dumbbell calf raise, 2 sets of 8-12 reps
  • Exercise #2: Back squat, 5 sets of 10 reps
  • Exercise #3: Walking lunge, 2 sets to failure
  • Exercise #4: Leg curl, 2 sets to failure
  • Exercise #5: Seated barbell curl, 2 sets of 5-8 reps
  • Exercise #6: Dips, 2 sets of 5-8 reps
  • Exercise #7: Hanging leg raise, 4 sets of 10-20 reps

Here’s Tom Hardy, err I mean Bane hijacking a plane:

Talk about an intense workout!

Tom Hardy uses a wide variety of exercises to work his entire lower body, including squats, lunges, and leg curls.

He even throws in some upper body exercises, like barbell curls and dips!

Here is Tom Hardy’s third weekly workout. Check it out:

Tom Hardy Bane Workout #3

  • Exercise #1: Barbell bench press, 2 sets of 8-12 reps
  • Exercise #2: Decline push up, 2 sets to failure
  • Exercise #3: Pull ups, 2 sets to failure
  • Exercise #4: T-bar row, 2 sets of 8-12 reps
  • Exercise #5: Plate front raise, 2 sets of 8-12 reps
  • Exercise #6: Upright row, 2 sets of 8-12 reps
  • Exercise #7: Incline sit up, 4 sets of 10-20 reps

Here’s Tom Hardy giving an epic stadium speech as Bane:

Talk about an intense workout!

Tom Hardy performs a huge variety of exercises for his chest, shoulders, and upper back, including the bench press, pull ups, and t-bar rows.

Tom Hardy doesn’t perform any arm exercises on his upper body day. Instead, he likes to perform extra arm work on his leg day to give them more attention.

Here is Tom Hardy’s 4th weekly Bane workout. Check it out:

Tom Hardy Bane Workout #4

  • Exercise #1: Seated calf raise, 2 set of 10-15 reps
  • Exercise #2: 1.25 front squats, 2 sets of 8-12 reps
  • Exercise #3: Unilateral leg press, 2 sets of 8-12 reps
  • Exercise #4: Romanian deadlift, 2 sets of 8-12 reps
  • Exercise #5: Dumbbell curl, 2 sets of 8-12 reps
  • Exercise #6: Decline close grip bench press, 2 sets of 8-12 reps
  • Exercise #7: Lying leg raise, 4 sets of 10-20 reps

Here’s Tom Hardy giving Batman a motivational pep talk:

Talk about an intense workout!

Tom Hardy performs a huge variety of exercises for his legs and arms, including front squats, Romanian deadlifts, dumbbell curls, and close grip bench presses.

Now let’s look at the exact diet that Tom Hardy used to complete his incredible transformation!

Tom says that he ate a total of 3,300 calories per day to bulk up for Bane. Check it out:

The Tom Hardy “Bane” Diet

  • Protein: 209 grams
  • Carbs: 445 grams
  • Fat: 86 grams
  • Calories: 3,300

Now that is a lot of food! Tom says that he ate 6 small meals per day to build 30 pounds of pure muscle mass to play the villain Bane. Here is the exact meal plan that Tom Hardy used to complete his transformation:

The Tom Hardy “Bane” Meal Plan

Meal #1

  • 4 egg whites
  • 2 whole eggs
  • 4 slices ezekiel bread
  • 1 cup oats

Meal #2

  • 6 oz sirloin steak
  • 1 cup white rice
  • 1 cup broccoli

Meal #3

  • 2 scoops protein powder
  • 2 tbsp almond butter
  • 1 cup oats

Meal #4

  • 6 oz grilled chicken
  • 1 cup jasmine rice
  • 1 cup asparagus

Meal #5

  • 6 oz salmon
  • 2 slices ezekiel bread
  • 1 cup cauliflower

Meal #6

  • 2 scoops protein powder
  • 2 tbsp almond butter
  • 1 cup oats

Talk about a strict diet! Tom Hardy ate 6 whole-food meals per day to get ready to play Bane. He ate plenty of protein in each meal, plus some complex carbs, healthy fats, and vegetables.

With a diet plan like this, it’s no wonder he transformed his body so fast!

Conclusion | The Tom Hardy Bane Workout!

Tom Hardy packed on 30 pounds of pure muscle mass to star as Bane in The Dark Knight Rises, and it’s easy to see why.

He performed 4 intense muscle-building workouts per week using a wide variety of exercise and rep ranges.

He also ate a strict muscle-building diet with over 3,000 calories and 6 balanced meals per day!

If you want to build a superhero body like Tom Hardy, then you have to give his Bane workout a shot. It might be exactly what you need to transform your body in record time!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“You think darkness is your ally. But you merely adopted the dark!”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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