Last Updated On June 25, 2023
Tom Hardy is an English actor best known for his roles of hard-hitting, manly-men and fighter personas. When he isn’t being a street thug or an action star, Hardy takes on roles of a more superhero style. All thanks to his skills and his chiseled physique.
When he was cast for the part of Bane in The Dark Knight Rises, Hardy needed not only to bulk up his weight but also add muscle tone and definition to his body. Now, that training secret is out, and you can follow along, too.
In this article, we examine Tom Hardy's workout routine, food and exercise plan, as well as the supplements he takes. We also examine his career and answer your questions along the way.
- Quick Guide Workout Summary
- Tom Hardy's Workout Routine Explained
- Who Exactly Is Tom Hardy and What Is He Famous For?
- Current Body Stats
- Tom Hardy Workout and Training Principles
- Accomplishments, Awards and Nominations
- Tom Hardy's Diet - What He Eats!
- What Supplements Does Tom Hardy Take?
- Tom Hardy Workout Routine FAQs
- Conclusion
Quick Guide Workout Summary
Main Workout Goal | Building Functional Muscle Mass |
Program Duration | 9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells |
Recommended Supplements | Protein Shakes Fat Burners |
Tom Hardy's Workout Routine Explained
When Hardy was getting ready to play Bane, his long-time trainer kept him on a more rigorous version of their already established plan. Known as signaling, Patrick Monroe (known as P-Nut) pushes Hardy through short workout bursts 3 to 4 times per day.
Hardy works out 5 days a week, taking Saturday and Sunday to recover and rest. Each burst session of his training entails 3 to 5 sets of 12 reps each, except for the bodyweight exercises that run to 20 reps per set.
Like many other celebrity workout routines, Tom Hardy's physique was assisted by a personal trainer. Getting ready for The Dark Knight Rises meant packing on dense muscle through strength training.
This includes a lot of movements like the dip bar exercises, barbell rows, barbell bench press, lower lat exercises or weighted pull-ups. The complete body transformation includes attitude just as much as weight and muscle. Your diet needs to be drastically changed just as much as your workout.
If you wish to achieve dense muscle like Charles Bronson, your workout principles and diet plans must match. When Hardy worked out for his roles, he added in a lot of light cardio.
Hardy included simple resistance training. He also practiced as an MMA fighter, a bare-knuckle boxer, and did other cardiovascular system exercises on active rest days to get his blood pumping.
Monday: Shoulders
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell shrugs | 3-5 | 12 | 15-25 secs |
Seated rows | 3-5 | 12 | 15-25 Secs |
Military press | 3-5 | 12 | 15-25 Secs |
Lateral raises | 3-5 | 12 | 15-25 Secs |
Lat pulldowns | 3-5 | 12 | 15-25 Secs |
Tuesday: Chest & Arms
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell shrugs | 3-5 | 12 | 15-25 Secs |
Seated rows | 3-5 | 12 | 15-25 Secs |
Military press | 3-5 | 12 | 15-25 Secs |
Lateral raises | 3-5 | 12 | 15-25 Secs |
Lat pulldowns | 3-5 | 12 | 15-25 Secs |
Related Article - Lat Pulldown Alternatives
Wednesday: Leg Day (Lower Body)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Back squats | 3-5 | 12 | 10-25 Secs |
Dumbbell lunges | 3-5 | 12 | 10-25 Secs |
Hamstring curls | 3-5 | 12 | 10-25 Secs |
Calf raises | 3-5 | 12 | 10-25 Secs |
Leg press | 3-5 | 12 | 10-25 Secs |
Thursday: Back & Arms
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Back squats | 3-5 | 12 | 10-25 secs |
Dumbbell lunges | 3-5 | 12 | 10-25 Secs |
Hamstring curls | 3-5 | 12 | 10-25 Secs |
Calf raises | 3-5 | 12 | 10-25 Secs |
Leg press | 3-5 | 12 | 10-25 Secs |
Friday: Full Upper Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell rows | 3-5 | 12 | 20-35 secs |
Dumbbell bench press | 3-5 | 12 | 20-35 Secs |
Wide-grip pull-ups | 3-5 | 12 | 20-35 Secs |
Military push-ups | 3-5 | 12 | 20-35 Secs |
Plank | 3-5 | 90+ seconds | 20-35 Secs |
Weekends: Rest Days
Who Exactly Is Tom Hardy and What Is He Famous For?
Edward Thomas "Tom" Hardy was born in London in 1977. As an only child, he attended school until college, when he went to the Richmond Drama School and later the Drama Centre London.
In 1998 Hardy won a modeling contract by finishing first in the “Find me a Supermodel” competition but was removed (and unenrolled from Drama Centre London) when he was cast in the BBC-HBO mini-series Band of Brothers.
In 2001 he made his big screen debut in Black Hawk Down. He received a few other roles in films, such as Star Trek: Nemesis, before returning to London and acting in theater and on the small screen.
After several years he floated back and forth between the stage, small and large screens, acting in Wuthering Heights, Oliver Twist, and Bronson, for which he had to add 40 pounds to his frame.
After that, the stage and television series runs slowed as his Hollywood career flourished. Eventually, he landed in Christopher Nolan's The Dark Knight Trilogy as Bane. He has since acted in television again with the Netflix hit Peaky Blinders.
Hardy's childhood wasn't easy. Diagnosed with dysthymia, or persistent depression disorder, he turned to drinking and cocaine to cope. Then, when he was 20, he sought help.
Acting helped turn his life around, but it is also why he picks such striking and strong roles for himself. He also is a blue-belt-ranked Brazilian jiu-jitsu student and still enters competitions to this day.
Hardy was married from 1999 to 2004 to Sarah Ward, and a year after the divorce, he was in a relationship with Rachael Speed, with whom he had a son. They split in 2009, and he started dating Charlotte Riley. The two were married in 2014 and have two children together.
Related Article - Chris Pratt's Exercise Routine And Diet
Current Body Stats
Leading up to the Bane filming, Hardy added a few pounds of muscle mass and definition to his frame. At filming, his stats were as follows.
Stat | Measurement |
|---|---|
Height | 5’10” |
Weight | 178 lbs |
Age | 45 |
Biceps | 16 inches |
Waist | 34 inches |
Chest | 45 inches |
Legs | 22 inches |
Tom Hardy Workout and Training Principles
Hardy believes in eating clean and healthy, as well as having consistent workout routines. Along with his trainer "P-Nut" Malone, they worked on a system of signaling, or short workout bursts multiple times a day. Sadly, Patrick Monroe died in 2021.[2]
Tom Hardy eats 5 to 6 smaller meals per day and works out in shorter busts 3 to 4 times per day. Each session is a full 3 sets of 12 reps of up to 7 exercises, depending on the day and which muscle groups are being worked.
He likes to mix it up, and depending on the role and what is needed, he will swap between primarily bodyweight exercises or weight lifting and cardio. However, all training aspects are always included, just in differing amounts.
Related Article - Best Bodyweight Shoulder Exercises
Accomplishments, Awards and Nominations
Tom Hardy has achieved a lot of accolades, success, and awards in his career. He holds a total of 36 film and television award nominations with 7 overall wins. That includes a two-time Best Actor award from the British Independent Film Awards (Bronson and Legend). In 2011 he also won the BAFTA Rising Star Award.
As a philanthropist, though, his main achievements come from giving back to his communities. He works with PETA to promote pet adoption and was featured on Debrett’s list of the most influential people in the United Kingdom.[1]
One of his most coveted awards was his CBE title when he was appointed Commander of the Order of the British Empire in 2018 for services to drama.
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Tom Hardy's Diet - What He Eats!
When he needs to bulk, as he did for the roles of Bronson and Bane, Tom prefers to eat a lot of carbohydrates and animal proteins.
The goal of this diet is to gain weight. The right diet plan can quickly become your staple diet, and lean protein like eating chicken and a mixed fruit meal won't just help you gain muscle or perform more press-ups.
If you started eating following this diet plan today, it could become a habit in just a few weeks. However, in doing so you may continue to gain mass and weight even if you don't want to. Following this diet, Hardy gained almost a half stone per week (7 pounds) for the first few months.
Adding an active rest day by doing cardio or light exercises helped slow the weight gain and enhance muscle growth. Complex carbohydrates, oats cooked or boiled and enough chicken to fill a house can get you the body you are after.
You will need the mental fortitude to control the body transformations and maintain the physique you are after. It all starts with the right diet.
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In his daily diet, consisting of six meals per day, you will find a lot of eggs, carbs, dairy, and proteins. A typical day may look like the following.
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
What To Go For
What To Avoid
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What Supplements Does Tom Hardy Take?
Aside from the daily Casein protein and high-carb diet, Hardy takes a multivitamin every day along with a pre-workout mix, whey protein, and BCAAs.
Depending on the role he is filming or the need for more or less mass, he will also use protein bars or shakes, other supplements or fat burners as needed.
Related Article - Christian Bale's Exercise And Diet
Tom Hardy Workout Routine FAQs
Tom Hardy reportedly gained 42 pounds of muscle mass to play Bane in The Dark Knight Rises. While we aren't sure if the full 42 pounds was muscle mass or just mass in total, he bulked up for the role in less than 6 months.
Tom and his trainer Patrick Monroe spent three solid months training for the Warrior training. Instead of going for looks, they decided to train for actual fighting and spent the time developing the striking muscles needed to perform the movements.
On average and day to day, Tom Hardy's body fat sits around 10%. For his roles as Bane and Bronson, though, he gained 20 to 40 pounds in what is called "dirty bulking," which increases body fat percentages to 18 or 20.
No, Tom Hardy is not a soldier, although he is an honorary member of the Royal Marine Corps. The Commander of the British Empire (CBE) title is also not a military title but an honor from the British Empire in the order of chivalry.[5] Tom Hardy Became Tom Hardy CBE for his philanthropy and contributions to British Cinema (one step below knighthood).
See Also - Ben Affleck's Workout And Diet Plan
Conclusion
Tom Hardy is famous for playing major roles as strong villains and down-and-out underdogs. His fighting, size, and attitude are only enhanced by his strong, chiseled physique.
Adding 40 pounds to play Bane, his eating habits and workout routine shown in this article are simple enough to follow but hard to complete constantly. The "signaling" method of training in the Tom Hardy workout is not for the meek or weak of heart, and you need dedication and motivation to make it through.
References:
1. https://www.debretts.com/debretts-500-2016/list/
2. https://www.imdb.com/name/nm2192829/
3. https://www.webmd.com/diet/ezekiel-bread-is-it-good-for-you
4. https://www.healthline.com/nutrition/casein-vs-whey
5. https://honours.cabinetoffice.gov.uk/about/orders-and-medals/
