Tom Hardy Bane Workout

Tom Hardy Bane Workout From the Dark Knight Rises

Tom Hardy Bane Workout

The following is a recipe for a super villain.

Growing up in an unstable nation in turmoil is hard enough. Add in that your father, an imprisoned revolutionary, escapes the system, leaving you in the prison where the both of you were living. The corrupt government, looking for someone to punish, chooses you to carry out his life sentence. Now you’re a child being raised by killers and thieves.

Growing up in a prison has its “benefits”. There’s ample reading material, which young Bane takes full advantage of. There are even teachers, like the Jesuit Priest who takes Bane under his wing and gives him a formal education. A man Bane later kills.

Time isn’t an issue. If you fight it, it will win. If you accept that having nothing but time can be a gift. You can use it as such. So, Bane learns. He trains in the yard. He learns to survive as a child amongst thieves and killers. It’s no wonder that he becomes one himself. Not just one, but the one. The king of the prison.

His rise to success piques the interest of prison controllers who force him to become a test subject for a mysterious drug known as Venom. A drug that has killed all of the previous test subjects hurts Bane, at first. But then it dramatically increases his strength. Albeit with one condition: dependence.

He needs the drug to survive. Every 12 hours tubes pump the drug directly into his brain, not only keeping him alive, but maintaining his enhanced strength. Thus, a super villain is born…

The upcoming movie, The Dark Knight Rises, centers on Batman’s humanity. He’s an aging, weary man, who also happens to be the guardian of the city. Coincidentally, not the greatest timing for his most formidable opponent yet: Bane.

The Tom Hardy Bane Workout

True to previous superhero workout form (i.e. the Thor Workout+ the Avengers Workout), we’re going to bring the fictional character into consideration when training.

In prison, where Bane developed his considerable strength and fighting skills, he only had access to dumbbells and barbells (all anyone really  needs). As such, we’re going to focus on heavy, compound movements, and nothing else. For cardio, I have a video of some unique heavy bag drills that you can follow on your non-workout days.

We’ll have a 3-day a week full body split. Great for beginners trying to pack on that first bit of lean muscle. But also great for anyone trying to gain muscle mass and take a week out of their current training split to have a heavy week.

So here we go…

Day 1

A1. Inclined Dumbbell Bench Press

Continue on Page 2 >>>

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  • Guest

    I get that you're trying to get people to your website. I get that.

    But to title this TOM HARDY BANE WORKOUT and not put a disclaimer on the article that this isn't actually what Tom Hardy did to get ready for the role of Bane is just plain deceptive, man.

    • http://www.chadhowsefitness.com/ Chad Howse

      Hey man, I see where you're coming from. Didn't think to put up a disclaimer but I'll get that up there.

      If you've followed the site for some time, you'll notice that I use different movies as a fun way to give away free content like this workout. It's actually a great workout and a nice change of pace.

      I'll get that note up there – but give the workout a shot. Let me know how it goes.

    • Nyles

      How much weight for this workout? I weigh 150 I'm 17 & I won't be on here when you respond so if you have face book my name is Nyles Larry Lee Fuller-please respond thanks!

      • http://www.chadhowsefitness.com/ Chad Howse

        Get me on there man, I'm Chad Howse. I'll accept any friend requests, or subscribe to my updates.

        LEt the reps and sets dictate the weight. If it says 10 reps, choose the weight that'll get you to fail at ten reps.

  • Guest

    And of course you won't put that previous comment up re: this not actually being Tom Hardy's workout for the Bane role. Don't worry I'll let my 1000+ friends on facebook alone know.

  • Guest

    Oh cool. You did respond. Thanks I appreciate the honesty brother. Respect to you. (You can remove my last comment if you like)

    • http://www.chadhowsefitness.com/ Chad Howse

      No problem at all man. I didn't even think about the disclaimer. Glad you're liking the site!

  • Dean

    Brilliant work chad this workout is going to add mass to people, loving the compound moves and you've jumped up the notch with a few other compounds that most don't do

    Really like the concept of the Superhero workouts you've done, and don't stress out about the it not being tom hardys workout ask men did a tom hardy back article and it was written by vince delmonte a while back, most of us guests know already

    Keep the great site

    • http://www.chadhowsefitness.com/ Chad Howse

      Ya saw that article. Vince is a good buddy of mine. Good to see him on askmen.com – love that site.

  • Nick

    Another FREE kick ass and creative workout. Would you recommend ending the workout with a quick metabolic finisher? Really appreciate the great articles and workouts.

    • http://www.chadhowsefitness.com/ Chad Howse

      Ya I just put the video up there. Use this one – or head to mensfitness.com and search "chad howse" – a bunch of awesome metabolic finishers will come up.

  • Spencer

    Cool workout! I CANNOT wait for this movie, for some reason the batman movies are some of my favorite superhero movies. But again, cool workout and keep up the fine work.

    I AM BATMAN!!!!!

    • http://www.chadhowsefitness.com/ Chad Howse

      Same man. The Batman movies have taken superhero movies to another level. They're amazing. Christopher Nolan is a great director.

      • Angel

        Do you think you can make one for Batman? Either the movie version, or the character in general, similarly with what you did for Bane.

      • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

        I could indeed. Let me add that to the to do list.

  • eidolon138

    Great suggestions on how to make SIMPLE = Effective
    Sometimes people forget that fitness is not about complex programs and equipment- it is just about hard work, pushing the body to the point of adaptation, but not beyond systemic recovery abilities.

    OF course this is THE REAL HARDY workout/ HAHA/ I mean no one can do the exact workout he did and expect same results-everyone is different and it was his full time job to workout for the role- so even if this was what he did it would not matter so people need to stop seeking some hollywood makebelieve fitness paradigm.

    So do you do the finisher after the workout as implied, because in the article it says cardio on off days?

    • http://www.chadhowsefitness.com/ Chad Howse

      You can do either. I prefect splitting them up, but if you're in a pinch for time, right after the workout is all good.

  • eidolon138

    no I prefer on seperate days, that way I feel I can dedicate complete attention to each component. Thanks for the post.

  • Cody

    I have a quick question about your workouts. What does the A1, A2, B1, and B2 mean?

    • http://www.chadhowsefitness.com/ Chad Howse

      Anything within the same letter (A1, A2) means they're done consecutively in a superset or giant set. The rest comes after the set's done.

      • Cody

        Oh okay. Thank you very much.

  • Greg

    This looks like an awesome program but isn't three days of squatting a bit much? Also is this aimed for hypertrophy or strength?

    • http://www.chadhowsefitness.com/ Chad Howse

      More athletic hypertrophy. You're going to have more strength gains than a conventional hypertrophy routine.

      3x a week squatting can be a bit much but we only actually "squat" once. Every other day is a variation that will put less stress on the back. But a 3-day/week full body routine is all good, ample recovery time. So don't worry about recovery if you're spreading the days out.

      • Greg

        Thank you Mr. Chad. How does this program compare to your Avenger's program? I'm looking for another program to gone on after I finish with my "thor" muscle building one in the next few weeks. Whats the goal of the Avengers one vs. Bane? These superhero ones are so cool by the way. It helps to visualize what kind of goal I'm shooting for.

      • http://www.chadhowsefitness.com/ Chad Howse

        Greg! You haven't done the PHC yet?!

        If you're liking these workouts, the PHC is the next step in every sense. Definitely the next step in your training: http://www.thepowerhowsechallenge.com – would love to see you on the forum there!

      • http://www.chadhowsefitness.com/ Chad Howse

        Greg! You haven't done the PHC yet?!

        If you're liking these workouts, the PHC is the next step in every sense. Definitely the next step in your training: http://www.thepowerhowsechallenge.com – would love to see you on the forum there!

    • http://www.chadhowsefitness.com/ Chad Howse

      More athletic hypertrophy. You're going to have more strength gains than a conventional hypertrophy routine.

      3x a week squatting can be a bit much but we only actually "squat" once. Every other day is a variation that will put less stress on the back. But a 3-day/week full body routine is all good, ample recovery time. So don't worry about recovery if you're spreading the days out.

  • guest

    Are your workouts, good for gaining explosiveness, power, and speed, for sports?

    • http://www.chadhowsefitness.com/ Chad Howse

      They sure are man. Especially this workout.
      The cleans, deadlifts, reps and cadences will all help you improve your explosiveness and power.

      Check out this video for a plyometrics routine: http://www.youtube.com/watch?v=bRrWP7Rc8yk

  • mike bob

    appricate the post and i am going to start a bulking routine after seeing this movie… tom hardy did a great job as bane and i would love to truly pack on some size… my qeustion is simply… is THIS the routine that the actor used for the role? i know its kind of a lot to ask but i have been searching and i also found this workout routine so i would love feedback regarding which workout to use… thanks!

    here's the link… it isnt corrupted or anything like that i have it open now as i type this message

    • http://www.chadhowsefitness.com/ Chad Howse

      Hey Mike,

      This routine is my take on how the actually Bane would train (intentional rhyme there). It's not the role that Hardy used, but it's a great power/mass building routine that could be a precursor to the PowerHowse Challenge (the best program you could try for building powerful muscle).

      Check that out here:
      http://www.thepowerhowsechallenge.com

      Any questions feel free to ask.

  • Aj23

    How does it work?? Do u do the A category one week then the B category next etc. or do you do it all in one session??

    • http://www.chadhowsefitness.com/ Chad Howse

      Day 1, 2, 3 are all their own workout.
      Exercises in A mean that they're consecutive, with a rest period coming after both exercises in the set are done. After the rest period, hit the next rep count until you've finished the set, then move on to the next letters.

      The same is true for any letter.

      So you're doing supersets.

  • Chris

    Chad,
    Do you have any suggestions for lifts that could take the place of the snatch, the gym I go to does not allow those types of lifts. (power clean ext.)

    Thanks

    • http://www.chadhowsefitness.com/ Chad Howse

      Do an upright row with an unusually wide grip. Add a bit more weight so you have to bring your legs into the lift as well.

  • Chris

    Thanks,

    Another question do you use the same weight throughout each set per lift or do you increase and wait each set?

    • http://www.chadhowsefitness.com/ Chad Howse

      The lower the rep count the heavier the weight. You want the rep to dictate the weight.

  • Rob

    Do you have this in PDF Format like the rest of your workouts?

    • http://www.chadhowsefitness.com/ Chad Howse

      Hey Rob,

      I don't. I'll think about packaging it up for the CHF members – good idea.

      • Rob

        By the way, Tom Hardy put on a lot of muscle for the film Bronson. IMDB says he did 1500 press ups (push ups) a day. I don't think that works your traps very much… How the hell did he get his traps so LARGE?

      • http://www.facebook.com/samuel.wiss Sam Wiss

        Push ups are great for traps… Especially if you put your feets on a chair because the stress will be greaters on the shoulder and traps area.
        Have a good one!

  • Minhaz Mishu

    hey chad i was wondering if you think incorporating german volume training with shoulders, back and chest would be a good idea to put on some mass like bane? ive already done this workout for a couple of weeks now already btw and ITS INTENSE and FUN. I'd recommend it to anyone looking to add some serious strength and power. as for metabolic finisher id say the olympic power movements do enough of that as well as keeping your rest constant and strict

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Add it in after 4 weeks. Any variation is good. It’ll increase your progress and help you avoid a plateau.

  • jake

    What supplements do you recommend taking with this program?

  • http://twitter.com/haig41 Haig Achdjian

    Hey Chad,
    As had been stated in previous comments, legs is a constant in this workout. As of next week I’ve got 3 football (AKA soccer) training sessions a week – on Tuesdays, Thursdays and Saturdays. Would you recommend doing this workout on the same days so that M/W/F is reserved for rest? Or work out on M/W/F to avoid over-exertion?
    Cheers

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Alternate them on days you’re not training soccer. But play it by ear. See how your body reacts to this amount of volume. It could be too much, or you could be fine. Just make sure you’re actively recovering.

  • Nick

    I have seen this workout for Bane and it looks very intense. I am just having trouble understanding 2 things-
    1. How does full body workouts help gain the mass?
    2. How are biceps and triceps worked out if they are not directly asserted?

    • Luke

      If you train your chest, back, and shoulders the right way you can find growth in your arms as well. Lifting heavy in full body workouts will still bring growth for mass. I have done it before.

    • mark wittig

      Since Your doing heavy weight and varying the reps the back and chest exercises ur doing will also build arm size. But if ur not getting a good feel or enough size or defintion than do an extra exercise of preacher curls or ex-bar curls. those biceps exercises build the outer bicep and gives them the peek. Dips and rope pressdowns and over head extentions are great for all heads of the triceps

  • Sam R

    Hey Chad,
    Haven’t been doing this in supersets and have still been gaining mass. Any specific advantage to doing this in supersets?

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      More lactic acid (raises growth hormone), shortens your workout, boosts your metabolism. I just like them. Intensity is the most important part of a workout, supersets and giant sets help increase intensity. Give them a shot next time you’re in the gym.

  • Vinny

    Chad,

    Love this program! I’ve used it twice during my heavy cycle and I’ve gotta say you really do see results quick. I lift for recreation at this point and I got to say not only is it challenging but fun. Do you have any recommendations for my endurance cycle or when I’m off this program for 6 weeks?
    Thanks

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      The PHC man! http://www.thepowerhowsechallenge.com – every free workout on this site is designed to get you ready for the big one, the PowerHowse Challenge.

  • Colin

    With these reps per sets, are we using the same weight here or alternating to a weight which we can only do those reps with?

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Always let the reps and sets dictate the weight. So you want to fail at each rep count for each set (within one or 2 reps). So use the same weight throughout the set, unless you go over the rep count, then use a heavier weight.

  • Odeus

    I am interested in this but can I do it if i have a wrestling practice six days a week? Also can you tell me if a 30-60 minute jog three times a week will have an effect on this routine?

  • Gaz

    Hi, great workout. Can you tell me what the A1 exercise for Day 1 is? I can only see A2 in the superset.

    Thanks

    Gaz

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Press “2” to go to page 2

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Press “2” to go to page 2

  • Gaz

    Cheers Chad!

    I’m 6 weeks into this Bane program, enjoying the gym again and packing on a lot of size. I’ve included a 4th session concentrating on arms, utilizing superset methods as with your program. I stick to a very strict diet, as in the past I signed up to a Poloquin program, which allows me to put on muscle mass, whilst keeping the fat off.

    I’m steadily upping the amount I can lift, but always fear the plateau affect. You’ve mentioned only doing your program for a max 6, so I’m wondering whether you have any other workouts I can follow which will build on the mass I’ve already put on?

    Appreciate your assistance

    Gaz

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Hey man, sorry for the MASSIVE delay.

      This is the program that the Bane workout leads up to: http://www.thepowerhowsechallenge.com – check it out man, you’ll love the program.

  • Sean

    Hey Chad, do you suggest that we take a day of rest in between workouts? Or would it be better to go three straight days completing all three workouts and then having four days of rest..

  • Arjan den Hollander.

    If you are made aware of your muscle when you contract it, pospone a heavy to failure session with one more day. A quick short get the blood flowing type of addition like a few push ups can almost always be added a few spread over the day.

    Monitor your rest heart rate a few times a week.
    If it jumps up 10- 20 % you are overtraining.

  • Austin

    So wait are the exercises supersets? SO like incline 8 incline bp then 8 bent over row then down and down?

    • http://www.chadhowsefitness.com/2011/01/20-characteristics-of-a-real-man/ Chad Howse

      Indeed.