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Tom Hardy’s Bronson, Bane and Warrior Workout Routine and Diet Plan

Tom Hardy is known for the alpha male roles that he has donned over the years, and a lot of that has come because of his stone-carved body. He has bulked up for roles like Charles Bronson in Bronson and Bane in The Dark Knight Rises and has got ripped for roles like Tommy Conlon in Warrior.

Tom Hardy Bronson Workout
Tom Hardy Bronson Workout

Tom Hardy Physical Stats

Ever wondered how big Tom Hardy is? The stats below will give a clear picture!

Height- 5’10”; Weight- 178 pounds

Chest: 45”; Waist: 34”

Biceps: 16”

Tom Hardy Workout Routine

Tom Hardy trusts his training entirely to his long-time coach Patrick ‘P-Nut Monroe’. Patrick believes in a system of training he calls ‘signaling’ in which the body is trained throughout the day up to four times in small bursts.

Tom Hardy Warrior Workout
Tom Hardy Warrior Workout

Tom Hardy Bronson Workout Plan

For the role of Charles Bronson, Hardy concentrated more on bodyweight exercises like pull ups, press ups, push ups and ab workouts. He had to gain weight and his nutrition mainly included a lot of carbs and protein.

Tom Hardy MMA Warrior Workout

For Warrior, Hardy had to gain about 27 pounds of lean muscle mass and also get ripped. Following his trainer’s schedule of ‘signaling,’ Hardy’s routine was divided into four phase of the day- morning, afternoon, evening and night. For each session, he trained for not more than twenty with medium-light heavyweights to maintain an athlete’s fitness.

1 set of 10 reps of each variation

Tom Hardy Shoulder Workout
Tom Hardy Shoulder Workout
  • Press Ups
  • Hands under shoulders
  • Fingers and palms joined to form a diamond shape
  • Hands wider than shoulder-width
  • With clenched fists
  • Shoulder Flyes
  • Dips
  • The Bridge ( four stages with neck)
  • Abdominal Routine (four stages)
Tom Hardy Bane Workout
Tom Hardy Bane Workout

Tom Hardy Bane Workout

When Hardy played Bane, he had to be more bulky than what he looked in Warrior, but leaner than Bronson. After going through a gruesome training plan, he was weighing around 195-198 pounds of pure muscle.

Day 1: Chest and Triceps

3 sets of 8-10 reps

  • Incline Dumbbell Chest Press
  • Barbell Bench Press
Tom Hardy Trap Workout
Tom Hardy Trap Workout

4 sets of 8-10 reps

  • Low Cable Fly
  • Decline Skull Crusher
  • Dips
Tom Hardy MMA Workout
Tom Hardy MMA Workout

Day 2: Lower Body

5 sets of 5 reps

  • Barbell Squat
  • Barbell Deadlift

3 sets of 8-12 reps

  • Dumbbell Step Ups
  • Dumbbell Lunge
Tom Hardy Back Workout
Tom Hardy Back Workout

3 sets of 15-20 reps

  • Leg Press

Day 3: Traps and Shoulders

5 sets of 5 reps

  • Barbell Row
  • Barbell Shrug
  • Dumbbell Shoulder Press

4 sets of 12 reps

  • Seated Dumbbell Shrug
  • Dumbbell Lateral Raise
Tom Hardy Body
Tom Hardy Body

Day 4: Back and Biceps

5 sets of 5 reps

  • Weighted Pull Ups

3 sets of 12-15 reps

  • Underhand Grip Lat Pulldown
  • Barbell Curl
  • Dumbbell Palms-Up Curl
Tom Hardy Working Out
Tom Hardy Working Out

Tom Hardy Workout Video

Tom Hardy Diet

During his preparation for Warrior, Hardy consumed 5-6 meals of lean protein and complex carbohydrates like chicken, fish, vegetables and oats.

This, however, drastically changed when he had to put on bulk for the role of Batman in Dark Knight Rises. His diet included lots of carbs, milk, protein shakes, and other supplements.

Tom Hardy Muscle
Tom Hardy Muscle

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