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Tom Hardy’s Insane ‘Bane’ Workout & Diet Plan | Man of Many

At the risk of sounding proverbial, everyone knows that to bulk up, you’ll need to crank up your caloric intake. Though, unlike the regiment of the genetically blessed Terry Crews, The Rock & Jason Momoa, we’re taking a more discerning route in getting you swole like how we did with standard statured slew; Jason Statham, Jake Gyllenhaal & Michael B. Jordan. Tom Hardy playing the beefy bad guy was no cinch; it necessitated loading up with three gut-busting meals, three in-between bites, and many supplements. So for those who get a bang out of gluttony, then this regimen might be up your alley.

Tom Hardy’s ‘Bane’ Diet Plan

Respecting filming and production deadlines, Hardy had to tone up pronto. And there’s no better way of fuelling up during the day than with the help of the time-honoured protein powderpre-workout, protein bars, amino acids and high-quality nutrients and minerals. By consuming several supplements in conjunction with his meal plan, Hardy was able to accelerate recovery and amplify gains. Below is a detailed listicle of Hardy’s supplement intake:

Tom Hardy’s Supplements

According to Muscle & Strength, Hardy’s workout for the role of Bane was gruelling, it necessitated transforming himself into one of the most physically dominating villains of all time with his training, doing four training sessions per week to add over 30 pounds of muscle and strength. And to aid recovery, the actor had an inter-week day off, Wednesdays. After all, Bane is an imposing physique, not to discount his psychopathic psyche, who’s much too terrorising for the Caped Crusader.

Tom Hardy’s ‘Bane’ Workout

Note: Hardy performed 1 set of 10 repetitions for warm-up before each exercise and had 1-2 minute rest intervals between sets.

Monday: Chest & Legs 

  • Dips – 2 sets of 5-8 reps
  • Seated Barbell Curl – 2 sets of 5-8 reps
  • Hanging Leg Raise – 4 sets of 10-20 reps
  • Modified Hamstring Raise – 2 sets till muscle failure
  • Walking Lunge – 2 sets of 15-20 steps
  • Full-Range Squat – 5 sets of 10 reps
  • Dumbbell Calf Raise (weight increments per set) – 3 sets of 3 reps
  • Tuesday: Arms & Legs

  • Foam roller work to break down scar tissue
  • Static stretches to loosen up muscles
  • Slow and controlled active stretching for improved mobility
  • Wednesday: Recovery

  • Incline Sit Up – 4 sets of 10-20 reps
  • Wide Grip Upright Row – 2 reps of 8-12 reps
  • Barbell Bench Press – 2 sets of 8-12 reps
  • Double Plate Raise – 2 sets of 8-12 reps
  • T Bar or Barbell Row – 2 sets of 8-12 reps
  • Side to Side Pull Up – 2 sets till muscle failure
  • Feet Elevated 3 Point Push Up – 2 sets till muscle failure
  • Thursday: Abs & Back

  • Standing Dumbbell Curl – 2 sets of 8-12 reps
  • Decline Close-Grip Tricep Press – 2 sets of 8-12 reps
  • Lying Leg Raise – 4 sets of 10-20 reps
  • Seated Calf Raise – 2 sets of 10-15 reps
  • Friday: Arms & Legs

    Born in London on the 15th of September 1977 to an Irish mother and British father, Edward Thomas ‘Tom’ Hardy was brought up in the Swing City’s suburb of East Sheen. In his teenage years, Hardy was quite troublesome, having attended several schools, expelled from one and even arrested at the age of 15. But bad behaviour never stymied the Englishman from pursuing his passion for acting after completing high school. At 18, Hardy matriculated in the Drama Centre London and was fortunately flanked by the before-famous Michael Fassbender, who often eclipsed the Hollywood shoo-in their classes.

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