Last updated on May 2nd, 2025 at 10:27 am
I think by now we’ve all seen Tom Hardy in both Warrior and The Dark Knight Rises.Â
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. Â 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
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.Â
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.
Take The Free Workout Placement Quiz and find the best free workout for you.
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. Â 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. Â
Join The Superhero Academy and start unleashing your inner SuperHuman.
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.
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.**
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
SUPERHUMAN SECRETS V.2
NOW UPDATED AND EXPANDED WITH A NEW SECTION & SEVEN BONUSES
USD$29 USD$14.95
USD$29 USD$7.95
UNLOCK THE SECRETS TO UNLEASHING YOUR INNER SUPERHUMAN
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
How long should you maintain the program for?
It really depends on the person. We have some people who run a program for 2-4 weeks and then swap into a different one to keep the body guessing, and then we have others who train using them for 6+ months.
I had really good success keeping the general program, but swapping out each individual exercise each month to induce muscle confusion – as basic as swapping out a DB overhead skullcrusher with overhead cable rope extension to keep it simple and straightforward. was putting on a pound on muscle a week…but I always advise that a bulk like this comes with its fair share of fat gains – seems inevitable, unfortunately
Have to say started this over a year ago when I weighed about 130 pounds now I weigh a solid 217 of pure mass if you dedicate yourself to it every week it will work take it from the former skinny guy
If this is a real stat I’d love to feature you. Even if the numbers are anywhere near this.
Unfortunately I have to decline as this was not the work of just me but also the man at gym who helped me get here and he would like to remain silent and it wouldn’t feel right without him
I’m starting this program tomorrow. I’m really curious to see how much mass I will put on. I’m 5’3″, 145lbs, 33 y/o, female. BF % is somewhere in the mid 20s, mm% in the 30s. I’m currently on cycle 2 of Wendler’s “Boring, But Big” 3-Month-Challenge. I’ll definitely get more accurate readings and check back in 8 weeks.
Awesome! I hope it goes well.
Let us know.
Mike
Do you have an update?
Yes! I did the 8 weeks and continued the program for 2 weeks more. I lost 5 pounds.(on the scale) My muscle mass went up 3.5% and my body fat went down 3%. (Again, on the scale) I actually incorporated this bane workout with the Wendler 5,3,1. And I added some heavy sled work for conditioning. I hit a PR every week. I had a noticeable size difference from start to finish, not as much as I had hoped for, but I know now that my diet was lacking. I would definitely do this again. I was also pushing through injuries so I went really light on all the assistance work. The pumps I got were insane. Here’s a couple before and afters. Thanks for checking in, I forgot. ? https://uploads.disquscdn.com/images/f0ec6da5713b3d1eccb8135b029d24228172625885e93fca6e62bcc1699bfa4b.jpg https://uploads.disquscdn.com/images/cdc8d329289e1bf40fb85b0f1fdcf488167ea578edd5920b25db37f888d2c9a7.jpg
Awesome work!
Impressive! Thank you for sharing this with us
Started this last night… Again. I used to work at a gym so I was there consistently and ate ALOT. I was 120lbs at 5’6″ age 21. I gained up to 170lbs. Injury happened and lost it. Had a kid and work in a cleanroom facility. My intentions are to get from where I am now at 120lbs again back to 180 bulking, lean to 165 with as much body fat as I have now. <8%
This program works and ill keep yall updated.
5 days a week workouts.
5500-6000 calories including mass tech extreme 2000 shakes.
Eat big, lift big, get big.