Tom Hardy Workout RoutineLearn the Tom Hardy workout routine performed for the transformation into Baine for the “Dark Knight Rises”, that broke Batman.

Tom Hardy is a brilliant English actor, probably best known for his roles in movies like Warrior and The Dark Knight Rises, where he had to bulk up and put on some serious muscle.

For each of his roles, Tom Hardy had less than six months to transform his body. Because of the short time frame the Tom Hardy workout involved demanding seven-day routines, which allowed him to gain up to 28 pounds of muscle, raising his body weight to 198 pounds in 90 days.

Become a Warrior with the Tom Hardy Workout

While preparing for his role in Warrior, Hardy followed a carefully controlled carb depleted diet so he could lower his body fat ratio and develop the lean look of a kick boxer.

Hardy performs a workout training routine that involves a principle known as “signaling.”

The idea is to send signals to the muscles you want to develop as often as possible. For instance, instead of doing 100 pushups to failure in the morning, you might spread the 100 in 10 pushups every hour.

In Hardy’s case, his trainer split his daily workout into four sessions. He trained when he woke up, at lunch, a few hours before dinner, and finally before bed. Each of the controlled sessions took a little over 20 minutes, and required the use of lightweights.

To increase the results of the workout, Hardy performed each of his routines slowly. The following is what his typical daily regimen looked like. (Factor in an extra 120 to 240 second break between each set).

The Tom Hardy Workout Routine

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 Tom Hardy Workout Routine - Workout Cycle

Exercise Sets Reps
PRESSUPS (CHEST/BICEPS)
Pressups (hands under shoulders) 1 10
Pressups (forefingers and thumb forming diamond) 1 10
Pressups (hands wider than shoulder width) 1 10
Pressups (resting on clenched fists) 1 10
SHOULDER FLIES
Begin with your feet spread shoulder width and a dumbbell or kettle bell in each hand. Choose a weight that is comfortable but not too light. (8kg is a good start) Raise your arms until both fists meet directly above your head. Lower them slowly. You can increase the difficulty of this routine by doing this on one leg or choosing heavier weights. Do 1 set of 10 reps.
DIPS
Sit on the ground with your legs straight in front of you and your back against a chair or bench. Rest your hands behind your with your fingers facing your body. With your back straight, raise your body from the floor by pushing down on the chair with your arms. Lower your frame until your body almost touches the floor. That counts as one set.Do 1 set of 10 reps.

 Tom Hardy Workout - Abdominal Routine

Exercise Sets Reps
Stage One

Start by lying on a mat with your hands lightly behind your head and you legs together. From this position, lift your heads and shoulders and hold. Lift your legs and lower them to the start position. That is one rep.

4

  1. 10
  2. 7
  3. 5
  4. 3
Stage Two

Maintain the same starting position and movement as stage one. Except, this time, at the top position, bend your knees, and raise them so they touch your elbows. Straighten your legs and return to the starting position.

4

  1. 10
  2. 7
  3. 5
  4. 3

Stage Three

Perform the same exercise motion as stage one. Except this, time raise your knees to touch your elbows WITHOUT bending your legs. Lower your legs to the starting position. That counts as one rep.

4

  1. 10
  2. 7
  3. 5
  4. 3

Stage Four

Perform the movement of stage one, but this time with an 8kg kettle bell hanging from the top of your left toe.

4

  1. 10
  2. 7
  3. 5
  4. 3

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Tom Hardy Diet Plan

For Warrior, Hardy’s daily diet comprised of 5 to 6 meals of lean protein—lots of chicken and vegetable, with very little else.

Adopting this diet not only gave his body the nutrients it needed to build new muscle, it also prevented his body from storing fat. However, for the role of Bane in The Dark Knight Rises, Tom Hardy was not required to look as lean as he did for Warrior, so his diet was a little different.

He drank lots of milk and protein shakes to help his body pile on the needed bulk. His trainer also includes rice in his diet. Hardy jokes that he occasionally indulged in ice cream.

The Tom Hardy workout is a good fit if you’re wish to pack on muscle and develop the lean hard look of a street fighter. Think GQ… MensHealth.

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Chris Hemsworth Workout Routine & Diet Plan The Chris Hemsworth Workout (aka Thor workout) includes a lot of factors, but the most essential elements of this workout is performing heavy lifts in order to achieve more muscle mass. Similar to Jason Momoa who played the role of Conan the Barbarian, Hemsworth lives a surfer’s lifestyle and body prior to getting the role as the super hero. Hence, Chris had tons of working out to do.