Tom Hardy has been jacked in quite a few of his movies. Just taking one look at him in the movie “Warrior” and all of your questions about why you should train like this guy will be answered. For his role as a beastly MMA fighter, Hardy worked out hard nearly everyday, at least twice a day, and he got CUT.
Taking the role of Batman’s nemesis, though, requires a different kind of muscle, a different kind of body. He stuck to essentially the same routine, but the diet plan changed dramatically. Meal plans and diets work differently for different people, but if you’re trying to get huge like Bane, you are going to have to eat a TON.
My suggestion for the building of muscle mass would be to significantly increase your calorie intake. Shoot for 4000-6000 per day and mix it with intermittent fasting for some serious muscle building results.
Now, here’s the workout that transformed Tom Hardy into one of the most impressive super villains ever.
The Bane Workout:
2 sessions a day (can be condensed into one long workout per day)
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
Want to look like a hero instead? Check out How Christian Bale Went From Skinny To JACKED To Play Batman