Last updated on February 14th, 2021 at 09:30 am

I think by now we’ve all seen Tom Hardy in both Warrior and The Dark Knight Rises. 

And, hopefully now Venom as well!

As I update this article, I have to mention that fact that this workout routine is one of the most used out of the hundreds at SHJ.  And, hopefully adding more nutrition information will only take those transformations further.

Hardy started as a jacked but ripped up MMA fighter in the movie Warrior – and transformed his physique into Bane!

While some people may also want the Warrior workout, you’re in here for the big-man himself.  Hardy stayed to a similar workout routine, while swapping a few movements and completely changing his diet for this role.

Tom Hardy Stats:

Height: 5’9-5’10 (depending on source)

Weight: (approximate) 180 lbs.

Age: 41

Tom Hardy is right above the shorter range for men we see on the site.

I usually classify that shorter range around 5’5-5’8, which I’ll show more of below.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Tom Hardy Diet and Nutrition

Sources tell us this about Tom Hardy’s diet through his multiple stages:

During his preparation for Warrior, Hardy consumed 5-6 meals of lean protein and complex carbohydrates like chicken, fish, vegetables and oats.

This, however, drastically changed when he had to put on bulk for the role of Batman in Dark Knight Rises. His diet included lots of carbs, milk, protein shakes, and other supplements.

Which I can definitely see.

I’m sure Tom Hardy chooses to diet much more flexible throughout his regular life, but when you need to cut up for a role like Warrior it’s going to take a deficit and some leaning out, while Bane was definitely a look he needed to tack on muscle and bulk for.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Tom Hardy Workout Routine Research

Here’s what Mens Fitness has to say about Hardy’s routine:

Hardy’s trainer takes an unconventional approach to the old-fashioned muscle confusion technique by splitting up Hardy’s workouts into brief, four-times-per-day sessions. The workouts typically fall first thing in the morning, at lunchtime, in the early evening and before bedtime and last for approximately 20 minutes with a focus on strength training. Beginners should plan to start with just the morning and evening workouts before adding in the other two as you become more comfortable with the regimen.

Alright, I’m all about muscle confusion, but we also need to keep the workout a bit more practical for everyone who won’t have time to fit in 4 sessions a day.  That’s why our Bane workout will consist of 2 workouts a day in attempt to build lean mass.

Hardy knows a thing or two about transforming his body.

Different roles call for different physiques, and he’s proven he can step up to the challenge and take them on!

Another thing to take into account when we talk about Hardy’s physique in the Dark Knight Rises is that he has a tremendous back and traps, decent sized arms and chest, but isn’t really ripped.

That being said: gaining mass or training to be ripped is going to be hugely contingent on your diet.

Like we see in the Superhero Programs, if you want to bulk you’re going to need to increase the calories, just like, on the contrary, if you want to cut you’ll need to decrease and be in a deficit.

That’s good for us though, because then we get to pick his workouts apart and use them for our own benefit.  

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The Tom Hardy Workout Routine

Training Volume

4-5+ Days a Week

Explanation:

These workouts can easily be put into one, or even done as a standalone workout each day. You do not have to break them up into two separate workouts to see results.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:

SHJ YouTube Workout Guide

Brandon Trained like Hardy for a Week:

SHJ YouTube Workout Guide

Tom Hardy Workout Day One: Back and Traps

Session One:

Lateral Pulldowns

3×10

Barbell Shrugs

3×10

Dumbbell Rows

3×10

Wide Grip Barbell Shrugs

3×10

Session Two:

Dumbbell Shrugs

3×10

Cable Rows

3×10

Wide Grip Pull Ups

3×10

Deadlifts

10-8-5-5-3-Max

Tom Hardy Workout Day Two: Chest

Session One

Push Ups

3×20

Wide Grip Push Ups

3×20

Dumbbell Bench Press

3×10

Dumbbell Flyes

3×10

Session Two

Cable Flyes

3×10

Incline Cable Flyes

3×10

Dips

3×20

Barbell Bench Press

10-8-5-5-3-Max

Tom Hardy Workout Day Three: Arms

Session One

Dumbbell Bicep Curls

3×10

Hammer Curls

3×10

Push Downs (Cable)

3×10

Kick-Backs (Cable)

3×10

Session Two

Chin Ups

3×10

Dips

3×10

Skull Crushers

5×10

Preacher Curls

5×10

Tom Hardy Workout Day Four: Legs and Shoulders

Session One

Dumbbell Shoulder Raises

3×10

Calf Raises

3×10

Dumbbell Shrugs

3×10

Weighted Lunges

3×10

Session Two

Leg Press

3×10

Barbell Shoulder Raises

3×10

Squats

8-5-5-3-Max

Military Press

10-8-5-5-3-Max

Tom Hardy Workout Bonus Training: Active Days

Get out there and get active!

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

Ready to Transform?!
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