Tom Hardy Bane Workout

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. 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.

Let's say you have the Mon/Wed/Fri split you would perform the first workout on Monday rest on Tuesday. 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.

The way this works is very simple. Stay in the range of 3 to 5 reps of 3 to 5 sets. This is an ideal rep/set range for challenging your muscles and building mass.

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. 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.

First Workout

Incline Dumbbell Press

Bent Over Rows

Standing Shoulder Press

Dumbbell Snatch

Romanian Dead Lift

Squat

Second Workout

Front Squat

Dead Lift

Bench Press

Hang Clean

Chin Up

Sitting Dumbbell Shoulder Press

Third Workout

Clean and Press

Renegade Row

Chest Flies

Pull Up

Walking Lunge

Step Up

What about cardio? 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.

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. 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. The question is whether or not you mind gaining fat while bulking up. Tom Hardy kept a low body fat as you can see in Warrior but that was because he out exercised his average diet.

He also had lots of time since it is kind of what he does for a living. For the rest of us who have full time jobs and hectic schedules we should focus on a healthier diet and just enough workout time to get great results.

If you want to bulk up then you must eat lots of protein and calories in general to get the bulked up look that Tom Hardy has as Bane. Eat lots of protein as well as foods that are loaded with calories like pasta, rice, and peanut butter.

If you want to look like a lean fighter like he did in Warrior then you need to be more strict about what you eat. Follow a workout like the ones above.

You don't have to follow them down to the last rep. Just use them as guidelines for your own workout routine. Workout 3 times a week.

If you want to get lean then focus on cardio on top of a resistance training routine like Tom Hardys workout for Warrior. Be more strict with your diet.

If you want to build bulky muscles like he has as Bane then drop the intense cardio and lighten up on your diet. Enjoy junk food like pizza from time to time while getting in your protein.

BI-FOCAL ROUTINE

Here is another biceps routine,which is simple but efficient.A good thing to have in mind is that a proper warm-up is required ,as with training any body part.That being said,it is not recommended to start your biceps workout with the Scott curl,whether it's dumbbell curls or barbel curls,because of the risk of tearing your biceps.To avoid an accident like that,you need to do 1 or 2 biceps exercises before switching to Scott curl,to get the blood flowing and prevent possible injury.

Workout 1 (if training biceps with no other bodyparts)
Exercise                                  Sets        Reps         Rest
Hammer Curl                             4              12           90 sec.
Cable Curl                                 3              12           90 sec.
Scott Curl                                  2              12           90 sec.
Barbell Curl                               4               8              2 min.
Seated Dumbbell Curl                3               10        75-90 sec.

Workout 2 (if training biceps with one or more other bodyparts)
Exercise                                  Sets        Reps         Rest
Hammer Curl                             2             12           90 sec.
Cable Curl                                 1             12           90 sec.
Scott Curl                                  1             12           90 sec.
Barbell Curl                               2              8              2 min.
Seated Dumbbell Curl                2              10        75-90 sec.

Chest workout

Workout #1

Incline Barbell Bench Press  3x8-12
Flat Barbell Bench Press      3x8-12
Decline Barbell Bench Press 3x8-12
Incline Bench Dumbbell Fly  3x15
Flat Bench Dumbbell Fly      3x15

Workout #2

Incline Dumbbell Press         3x8-12
Flat Dumbbell Press             3x8-12
Decline Dumbbell Press        3x8-12
Incline Cable Fly                  3x15
Flat Cable Fly                      3x15

Workout #3

Incline Dumbbell Press         3x8-12
Flat Barbell Bench Press      3x8-12
Dips                                    3x8-12
Incline Dumbbell Fly            3x15
Machine Fly                        3x15

Workout #4 (bodyweight workout)

Bodyweight Incline Pushup on Stability Ball    5x8-12
Bodyweight Pushup                                       5x8-12
Bodyweight Dips                                           5x8-12

Workout #5 (Smith Machine workout)

Smith Machine Incline Bench Press               5x8-12
Smith Machine Flat Bench Press                   5x8-12
Smith Machine Decline Bench Press              5x8-12

My goal

A blog dedicated to physical and mental strength,discovering new ways of fortifying your personality by getting stronger.A place for exchanging advices about workouts,nutrition  and everything else connected

to a healthy lifestyle.

Train heavy,train smart!