Tom Hardy Workout

When it comes to actor transformations we just have to talk Tom Hardy. From his first transformation in ‘Bronson’ to Bane in ‘The Dark Knight Rises’, ‘Warrior’ and more recently ‘Venom’.

Tom Hardy Bronson Workout

This Tom Hardy transformation was all about bodyweight calisthenics based on the jail/prison ‘convict conditioning’ workouts that have been around for as long as jails have! Limited space, zero equipment, just your bodyweight, creativity and will power to get as humanly jacked as possible for your own survival.

Tom Hardy spoke about his Bronson Workout:

“I did very non-specific exercises such as press ups, push ups, abs work and resistance training”

Tom Hardy Workout
Tom Hardy Workout

To bulk up like Tom Hardy in Bronson try the following bodyweight circuit.

  • Push Ups (10 x 25)
  • Squats (10 x 20)
  • Diamond Push Ups (8 x 25)
  • Chin Ups (10 x 20)
  • Tricep Dips (10 x 25)
  • Bodyweight Rows (10 x 25)

Or you could do smaller shorter daily workouts like Tom Hardy did following the Bronson Workout devised by his trainer Patrick ‘P-Nut Monroe’. Patrick believes in ‘signaling’ in which the body is trained throughout the day up to four times a day. Try 100 push ups four times a day for a full body workout!

Tom Hardy Warrior Workout

Tom Hardy Workout
Tom Hardy Workout

Tom Hardy in Warrior was jacked and ripped. He put on some serious mass. Tom Hardy actually bulked up and put on the size and then shredded down to get the abs. We can see this from his training video below.

Tom Hardy Warrior Workout

Tom Hardy Workout
Tom Hardy Workout

To build a body like Tom Hardy in Warrior with weights alternate these two push and pull workouts.

Workout A (Push)

  • Push Ups (10 x 10)
  • Dumbbell Bench Press (6 x 12)
  • Dumbbell Flys (3 x 10-15)
  • Shoulder Press (6 x 12)
  • Diamond Push Ups (10 x 10)
Tom Hardy Workout
Tom Hardy Workout

Workout B (Pull)

  • Pull Ups (5 x 10)
  • Chin Ups (5 x 10)
  • Dumbbell Rows (3 x 6-12)
  • Seated Incline Dumbell Rows (3 x 10-15)
  • Shrugs (5 x 10-15)
  • Alternating Dumbbell Curls (3 x 8-12)
Tom Hardy Workout
Tom Hardy Workout

Tom Hardy Diet

When it comes to Tom Hardy’s Warrior diet think Chicken and Broccoli ,the two bodybuilding staples!

Tom Hardy on his Warrior diet:

“We couldn’t keep eating pulled pork, sadly, because there came a point where pulled pork had to stop, and we were only allowed chicken and broccoli” – Tom Hardy.

Joel Edgerton on the Warrior diet:

“Chicken, like, clean chicken and broccoli. Then in the afternoon we’d lift weights” – Joel Edgerton

As mentioned earlier he first bulked up and then cut down to lean out.

Tom Hardy Workout
Tom Hardy Workout
Tom Hardy Workout
Tom Hardy Workout
Tom Hardy Workout
Tom Hardy Workout

Tom Hardy Workout – The Dark Knight Rises

To add loads of mass and bulk up to his heaviest weight yet Tom Hardy’s Bane Workout involved low rep, heavy weight training aiming for around 25-30 total reps per exercise.

Tom Hardy’s Bane Workout

Tom Hardy Workout
Tom Hardy Workout

Workout A (Push)

  • Push Ups (10 x 10)
  • Dumbbell Bench Press (5 x 5)
  • Shoulder Press (5 X 5)
  • Diamond Push Ups (10 x 10)
  • Dips (5 x 20)

Workout B (Pull)

  • Pull Ups (5 x 10)
  • Chin Ups (5 x 10)
  • Dumbbell Rows (5 x 5)
  • Seated Incline Dumbell Rows (5 x 5)
  • Shrugs (10 x 10)
  • Alternating Dumbbell Curls (5 x 8-12)

Tom Hardy Bane Diet

Fuel up on lean protein and lots of clean carbs to power you through.

“I’m banished with more chicken and broccoli. It’s good fun but at the same time one has to be concerned about their body” – Tom Hardy on his Bane Diet.

Tom Hardy Venom

Tom Hardy Workout
Tom Hardy Workout

As you can see, Tom Hardy was in great shape for Venom but not huge or ripped. To rock this Tom Hardy physique try the following workout three times a week.

  • Push Ups (10 x 10)
  • Squats (10 x 10)
  • Bodyweight Rows (4 x 25)
  • Diamond Push Ups (10 x 10)
  • Chin Ups (10 x 10)

Conclusion

Which Tom Hardy workout are you doing?

5 thoughts on “Tom Hardy Workout

  1. Hey man! What would you recommend as a home/bodyweight workout substitution for the Bane physique?

        • Cool! Then I would add weight to the pull ups and dips exercise in the Bane Workout but instead of working in the 5 rep range, work in the 10 rep range!

          • So if I understand this correctly: I would do Push Ups, Diamond Push Ups, Weighted Dips and normal Dips on Push Day, then Weighted Pull Ups, Pull Ups, Chin Ups and Dumbbell Curls on Pull Day. But I do not know how to hit the traps with just bodyweight and just light weights.

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