Welcome to the official Tom Hardy Workout site, designed to give you the ins and outs of how the guy got in the best shape of his life for his role in Warrior, and how he stays in shape year-round! If you want the detailed specifics on how to get a body like Tom Hardy, check out this video:
If you’re already sporting a Bane body, and just want some things to add to your workout routine, then please keep reading! Actually, keep reading either way because I worked hard to compile all of this information!
If you’ve seen the movie, it’s kinda hard to miss the sheer brawn that the Tom Hardy workout packed onto his 5’10″ frame. He may not be the tallest guy on the block, but the bulging definition on-screen is admittedly enough for me to not want to run into him in any dark alleyway.
The inventer of the Tom Hardy workout was his trainer, Pnut (please don’t ask me how to pronounce that as I have no idea)! In an interview, Pnut nailed down the secret behind the Tom Hardy workout to one word: SIGNALLING. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”
In this method of training, you would shoot for 4 small workouts throughout your day. (A good way to remember this is to work out right when you wake up, at lunch, when you get home, and before you go to bed). Your workouts should really only be 20 minutes in duration, with light weights and slow, controlled movements.
This is an effective (albeit drawn out) way of training for two reasons: 1.) It keeps your metabolism firing throughout the day as your heart rate raises with each workout, and 2.) It creates a better “afterburn” effect when your workout in completed. This is something in the training world we call EPOC (Excess Post Cardiovascular Output) which is just a fancy way to say your body keeps burning calories even though you stopped working out. Although this number is much less than people have been led to believe it is still there and if you can tap into 3 more times throughout the day than normal…that’s 3 times more than if had you just worked out once.
Okay, let’s be real here for a minute: I’m going to bet that you aren’t going to be working out 4 times per day. For those “hardcore” folks, you might try it and last a week and then throw in the towel. People don’t have the time or motivation to work out 4 times a day. And, if I’m really honest…there is no reason you should have to. If you work out smart, you can be in and out in 30 minutes (more on that in a minute).
But, you’re here for the Tom Hardy workout, so here is an example of his 4-a-days:
Circuit: (Complete each exercise at a weight that will take you to failure by the end (if you are looking to create bulk). If you are looking to create hardness/density, then take it 2 reps shy of failure and avoid “pumping” the muscle.
- Shoulder Flies
- Tricep dips (perform on a bench)
Performing the exercises this way will send a “signal” to each muscle that it is time to wake up and bulk up. Changing your hand placement will target the surrounding muscles (which I call “accessory muscles”) around the major muscle groups and is where you will find your definition.
Pnut also had Tom doing core exercises for the Tom Hardy Bane workout, mainly in the form of the floor bridge. Planks, renegade rows, and hanging leg raises are also among the best core exercises to create that six-pack you see on screen. Of course, all of this needs to be supplemented with a diet that promotes low body-fat levels or you will never see that six-pack pop. REMEMBER: Great abs are made in the kitchen! (Check out the Tom Hardy diet here).
As I said, most people won’t be working out four times each day. That is simply a luxury the common working man doesn’t have (unless you’re not above doing tricep dips at your desk). If you want a more detailed, day-by-day workout designed to get you as ripped and lean as you desire in a practical amount of time, check out this top-rated workout program that reveals the secrets behind the most shredded bodies in Hollywood: The Muscle Maximizer.