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Comments (9):

Thanks for the blog loaded with so many information. Stopping by your blog helped me to get what I was looking for. The workout routine he performed for portraying Bane is very different than the body weight circuits since he was going for a different look. The super villain Bane has a real bulky look as opposed to a lean MMA fighter.

Tom Hardy Says Body Paid Price For Bane Training - GQ

In the comic book world Bane is known for his incredible strength and bone crushing fighting style. He might not be fast and lean but he was strong enough to break Batman's back. So Tom Hardy followed a body building type of routine that involved lots of heavy lifting. So we will be looking at a 3-day full-body split.

Each of these workouts should only be performed once a week. Then the second workout on Wednesday with Thursday off followed by the third workout on Friday. Then the weekend you can chill out and let your muscles recover.

Tom Hardy FULL ROUTINE

The way this works is very simple. Stay in the range of 3 to 5 reps of 3 to 5 sets. Don't go to failure or else you will fatigue your muscles. You can approach these workouts in two ways. You can pair the exercises together and perform them back-to-back before resting for 2 minutes. For example you could perform a set of 5 incline dumbbell presses and then a set of 5 bent over rows right after. Rest for 2 minutes.

Become a Warrior with the Tom Hardy Workout

Then repeat. Or you can just rest for a minute in between each set. Perform all sets of incline presses before moving onto bent over rows. If you want to bulk up like Tom Hardy did as Bane then I recommend limiting cardio or doing no cardio at all aside from being a little active like going for a walk each day.


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Now let's go over Hardys diet plan. Tom Hardys Diet Hardys diet plan was pretty different than most Hollywood celebrities. This might be shocking but he regularly consumed junk food like pizza and ice cream. He also ate lots of chicken and rice for carbs and protein. Protein shakes were also included in his diet plan since he would not have been able to pack on as much muscle if he lacked the protein.

When you are bulking up you don't really have to watch what you eat as long as you don't mind gaining some fat. And with the intense workout plan that Tom Hardy followed he burned most of the fat calories off anyway. Protein is the most important part of a muscle building diet plan. But what about other foods like fruit, vegetables, nuts, and beans.


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  • Build upper-body muscle and an immense core with Hardy's fighter workout.
  • Like I said you can do what Hardy did and stick to chicken and get that ever so precious protein to build your guns. As long as you get in your protein you will build muscle. So how does he do it?

    Fitness Starts Here

    What are his training and diet secrets? And how can you learn from, or even emulate him? Compare his physique in Bronson to his physique in Warrior and on the surface they look very similar, but in reality he had completely different results in mind. His diet at the time seemed to consist of pretty much everything, the goal was to increase his bodyweight by 7lbs a week for 5 weeks. In Warrior he was playing a mixed martial artist with very low body fat, who had spent his life in the ring.

    Tom Hardy had not. This meant that not only did Tom need to train like crazy so that he could look the part of a mixed-martial artist, he had to train as a mixed martial artist.


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    This required up to 8 hours training per day for up to 7 days a week, for 10 weeks. He ate 6 small meals per day, focusing on keeping his protein levels high and carbs relatively low. If he was avoiding carbs however, that would be a controversial move. Training for 8 hours per day without carbohydrates is madness!

    This all resulted in Tom gaining 28lbs more muscle within ten weeks, all without steroids. Which is remarkable, the guy must have been eating everything in sight! A lot of chicken and broccoli and not much else. The resulting physique was a cross between the lean MMA fighter Warrior body type and the huuuuuge Bronson type. It would look like this. And simply alternate and continue on.

    Tom Hardy Diet and Nutrition

    You add 10 lbs each time to the lifts except for overhead press which you add 5. Never did Tom disclose any particular supplements he used in any of his body transformations for any of his big movies. University of Tampa studies had test subjects putting on 16 pounds of muscle in 8 weeks, which is an insanely short time, doing a workout program similar to the 5X5 routine Tom did for the role of Bane. The main thing you should take away from these two training programs is the amount of work required, people always dismiss celebrity transformations.

    Would they really be prepared to put their body through a training program as insane as that? Or a diet that was as extreme?