The TOM HARDY Workout

TOM HARDY Workout Routine

Tom Hardy seems to maintain a consistent level of fitness. Whether you’ve seen him in Warrior, Bronson, Venom, or (of course) The Dark Knight Rises, he’s always in insane shape.

From jacked and ripped to a massive mountain of a man (especially for his height). He is capable of transforming his physique to extremes.

Although, some of you are probably interested in the workout routine Hardy used for the movie Warrior, this plan is going to be geared towards the physique he accomplished for the role of Bane. Hardy followed a similar workout routine for both roles, while changing out a few movements and completely changing his diet for the role of Bane.

Tom Hardy Stats:

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

Weight: 180 lbs (approximate)

Age: 41

Tom Hardy stands at a somewhat average height. He appears much taller in The Dark Knight Rises but that was all just a trick of the eye. Since Christian Bale is 6’0, they needed a way to make Hardy eye level with Bale so he had to wear lifted to shoes.

Some perspective: actors within the 5’8-6’0 range are guys 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.

Some taller actors within the 6’1-6’4 range include Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, and so many more.

But, don’t be deterred if you don’t fall within these height ranges. We write these routines to be utilized by any shape and size.

Tom Hardy Diet and Nutrition

From doing research, I’ve found sources that give us Tom Hardy’s diet through his multiple stages:

For his role preparation in the movie Warrior, Hardy consumed 5-6 meals of lean protein and complex carbohydrates such as chicken, fish, vegetables and oats.

Of course, the preparation for his role as Bane in The Dark Knight Rises was drastically different as he had to put on some serious weight to bulk up. His diet included lots of carbs, milk, protein shakes, and other supplements.

Which makes perfect sense.

I’m sure Tom Hardy maintains a much more flexible diet throughout his regular life when he’s not preparing for a major movie role. However, when cutting down 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 pack on muscle and bulk for.

We see a lot of celebrities opt for a sustainable approach like this and others with more 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.

The key is to find a diet plan that is suitable for you and that you can easily incorporate into your lifestyle. No two people are the same, so no singular diet will work for all body types. Find the one that aligns with your goals and what you want to achieve.

Tom Hardy Workout Routine Research

Here’s an excerpt from Mens Fitness on 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.’

Okay, I’m onboard with muscle confusion, but not everyone has the time to train 4 times a day so we need to be a little more practical to accommodate everyone. Which is why our routine consists of only 2 sessions a day in an attempt to help you build lean mass.

Hardy seems to be a master at being able to transform his body.

Different roles call for the need of different physiques, as stated before Hardy has the ability to do so and he’s proven time and again that he can step up to any challenge and knock it out of the park!

One thing to note about Hardy’s physique in The Dark Knight Rises is that he has mounding traps and a large back with decent sized arms and chest, but he really isn’t ripped at all. He’s bulky and solid.

If your goal is to bulk up, you’re going to need to increase your calorie intake, just like, on the contrary, if you want to cut you’ll need to decrease and be in a caloric deficit.

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

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.

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

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

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

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

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