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”
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 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
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)
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 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 Extreme Transformation
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
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
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?
Hey man! What would you recommend as a home/bodyweight workout substitution for the Bane physique?
Hey Martin
Do you have a pull up and dip station that you can do weighted calisthenics on?
Yes I do
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.
Would you recommend taking a rest day in between workouts for the 4×100 Push Ups a day Bronson workout?
Yes! As all workouts, if you feel you need a rest day – have one! For the Tom Hardy Bronson Workout you’ll be eating more which will help with recovery but with the higher volume – rest days will still be key.
Great Stuff! How many days should I do for the Bronson circuit? and can those sets be spread throughout the day?
Yes, you can spread the sets throughout the day (like Tom hardy did). Take rest days as you feel necessary, at least one day off in between workout days if you do the full body Bronson circuit!
Hi! If I want to do Warrior workout, what should be the rest time between each set or exercise?
Hi Marcus, take 2-3 mins between each set and exercise!
Also, is it a 4 day a week eg. A/B/rest/A/B/rest/rest? and would you suggest a deficit, surplus, or maintenance if am at 17% body fat with decent muscle mass? Thanks!
Hi Marcus, for the Tom Handy Warrior Workout you’ll want to be in a deficit if you feel you’re not lean enough, people hold body fat differently. Yes, you can do A/B/Rest or A/rest/B/rest/A/rest/rest and flip it the following week starting with B.
For the bronson workout. What is the resistance training look like?
Also is there other foods in the diet or just chicken and brocolli?
Hi Luis, Tom Hardy mentions chicken and broccoli a lot! That seems to be Tom Hardy’s workout diet. For more nutritional strategies to build muscle and lose fat check out Mens Diet Plan
What was tom hardy’s ab workouts, or ab workout?
Sit ups!
Thanks, and did he have any leg workouts for bane and warrior
If I want to get a physique similar to Venom or Warrior at home (light weights, dip station, pull up bar); How would the routine look like?