Tom Hardy’s Insane ‘Bane’ Workout & Diet Plan

Think you got what it takes to follow the plateau-busting workout & diet of the world’s most jacked supervillain? Then get a load of Bane’s eye-popping build; a physique every superhero is eyeing. We’ve shown you how to follow suit with Tom Hardy‘s discerning style guide. But this time, we’re rolling out a superlative training and diet program to help you finesse your physicality. While retaining a stately resumé that boasts titulars like Inception, The Dark Knight Rises & Mad Max: Fury Road, Bane’s menacing muscularity & persona were what sprung out of screens upon premiere.

Much like when playing Charles Bronson, the English actor hulked up for his role as Bane in almost no time — we’re talking three months. His method was simple: a multi-faceted workout employing moderate weights and high repetitions that’s coupled with a Super Size Me take on healthy eating. And thanks to Muscle & Strength, the beefcake’s intensity-amplifying training regiment is at your hands.    

Tom Hardy’s Supplements

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 powder, pre-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:

• Whey protein: Crucial to speeding up muscle growth via repairing muscles and tissues, as well as speeding up recovery from muscle soreness after exercise.
• Creatin: Enhances strength, increases muscle mass and helps muscles recover faster.
• Glutamine: An essential amino acid that helps decrease the burning of muscles and amplify bulk. It also speeds up recovery time.
• Pre-workout: Maximises performance levels by increasing output and stamina.
• Protein bars: An excellent and convenient source of protein that is nutritious & muscle-promoting.
• Multivitamins: To supplement nutritional inadequacy and ensure one gets the right amount of vitamins and minerals like calcium, magnesium, fibre & potassium.
• Green tea extract: This is excellent to decrease any hunger pangs or cravings for carbohydrates.
• Fish oil capsules: Omega-3 helps in reducing muscle swelling and delayed onset muscle soreness (DOMS) after workouts.

Meal 1

• 2 whole eggs
• 4 egg whites
• 4 slices of brown toast
• Mixed fruit and nuts

Meal 2

• 200 g (7 oz) of lean steak
• 100 g of brown rice
• Grilled asparagus

Meal 3

• 2 scoops of whey protein
• 1 tablespoon of peanut butter
• Skim or almond milk
• 1 banana

Meal 4

• 225 g (8 oz) of chicken breast
• 200 g of brown rice
• Grilled vegetables

Meal 5

• 90g-100g of tuna
• Fillings: tomato & lettuce
• Your choice of sauce
• 2 slices of brown bread
  or
• 1 wholemeal pita wrap

Meal 6

•  100-150g of oatmeal
• 1 scoop of whey protein
• 1 handful of blueberries

Tom Hardy’s ‘Bane’ Workout

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.

A workout routine of this ilk demands an active rest day. It was imperative to give Hardy time to rest and optimize recovery for his transformation from good guy to fear-mongering antihero. Insofar as not having a full workout, light cardio, yoga, active and static stretching as well as foam roller work are great recourses in getting the blood pumping and without exerting yourself too much. Getting your cardiovascular system going expedites the delivery of protein and sugars to your torn muscle fibres.

The hypertrophy-focused training program maximised the growth of chest, arm, back and leg muscles, the A-lister gained about 14kg (30Ibs) of mass for the role of Bane; bringing him from 76kg (165Ibs) to 90kg (200Ibs). With an intense 4-day a week training program, each workout consisted of compound exercises, and a few isometric exercises, that are high repetition and require medium to heavy weights with the use of barbells, dumbells, machines and one’s body weight.

• Monday – Chest & Legs
• Tuesday – Arms & Legs
• Wednesday – Recovery
• Thursday – Abs & Back
• Friday – Arms & Legs

Monday: Chest & Legs 

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

• Floor Crunch – 4 sets of 10-20 reps
• Dumbbell Lateral Raise – 2 sets of 10-15 reps
• Modified Arching Pull Up – 2 sets till muscle failure
• Dumbbell Floor Press – 2 sets of 5-8 reps
• Incline Barbell Bench Press –2 sets of 5-8 reps
• Partial Deadlift – 2 sets of 5-8 reps
• Clean & Press – 2 sets of 5-8 reps

Tuesday: Arms & 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

Wednesday: Recovery

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

Thursday: Abs & Back

• 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

Friday: Arms & Legs

• 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
• Romanian Deadlift – 2 sets of 8-12 reps
• Single-Leg Press – 2 sets of 8-12 reps
• Weighted Front Squat – 2 sets of 8-12 reps