From Warrior to Bane. Tom Hardy workout program

This tom hardy workout plan used as preparation for film "The Dark Knight Rises" where he played a role bane. The goal was to gain significant muscle mass. In the end, Tom became 14 kg heavier, and the quality of the weight gained can be judged by watching this film. From myself I will say that the set turned out to be very productive.

The program will consist of 4 workouts per week, i.e. only 3 days will be allocated for rest and recovery. Naturally, this will be a split, in which heavy basic exercises will prevail. Required type of athlete training: average, i.e. For beginners, this type of training is definitely not suitable. Equipment Needed: Free weights (most of the exercises), machines and body weights.

So, now to business.

1) Day one.

The training is extremely difficult, the pectoral, back, shoulder and abs muscles are involved. Only working approaches are indicated here, so before them you need to do 1-2 warm-ups with light weight!

1. The first movement will be a bench press on an incline bench. According to the technique, everything is simple: smooth movements, lower the barbell until it touches the chest and send it to its original position with a powerful jerk. Two working sets will be enough (6 repetitions each).

2. The next exercise will be a dumbbell bench press lying on the floor. The weight of the weight will be somewhat less than what you would press lying on a familiar bench, but I assure you, the sensations will be memorable. And don't you dare cheat! Do not linger at the bottom point, lowered - up again! Two working approaches.

3. Pull-ups. There are many options, but we will probably do the usual one: a straight grip at shoulder width. Try to get higher. Let's perform the same two working sets (with the maximum number of repetitions).

4. Deadlift with a barbell. This exercise had to be included for the growth of a massive back, but we will perform a somewhat non-standard option. At the starting point, the bar is at a level just below the knees. For convenience, you can use a bench or power rack to hold this position. Two sets of 6 reps.

5. Snatch to the chest and press. Do not doubt the effectiveness of this movement, it will explode your hormone levels! It is necessary to lift the projectile with a jerky movement and fix it on the chest. Then perform a powerful overhead press. It is advisable to do the bench press cleanly and technically, without additional jerks. The movement will be carried out with the help of the deltoid muscles, the muscles of the arms and the trapezium. Two sets of 6 reps.

6. Mahi dumbbells to the sides. Do not chase weight, do the exercise technically and efficiently. Two sets of 12 reps.

7. The final exercise is twisting to work out the abdominal muscles. 4 sets of 15 reps.

2) Day two.

1. Let's start with calf raises with dumbbells, standing on a stand. Take a heavier dumbbell, don't think, just take the one you like. With one hand you need to hold on to the stop, in the second - burdening. After working each leg, take the next dumbbell of slightly less weight in your hand and repeat the exercise. You will only finish the set when you reach the lower limit on the dumbbell rack. Two or three such approaches will be enough.

2. Squats with a barbell on the shoulders. It is extremely difficult to find a person who does this exercise correctly. The most important thing is to squat deep (as far as stretching allows you). You need to do 2 sets of 6 repetitions.

3. Barbell lunges. Nothing new. Two sets of 6 reps.

4. Lifting the torso in the simulator for hyperextension. The emphasis will shift to the glutes and hamstrings (if performed correctly). Two sets with the maximum number of repetitions.

5. Lifting the bar for biceps using the Scott bench. Do not lower the bar all the way down at the bottom point. Stop for about ¾ of the movement and contract your biceps again. 2 sets of 6 reps.

6. Push-ups on the uneven bars. Elbows closer to each other - this will shift the load on the triceps. 2 sets of 6 reps.

7. Hanging leg raises. Great exercise for the press. Do 4 sets of 15 reps.

3) Day three.

1. Bench press. 2 sets of 10 reps.

2. Push-ups from the floor. It is necessary to fix the legs on the bench so that they are higher at the bottom of the movement. 2 sets with the maximum number of repetitions.

3. Pull-ups. Myself Arnold loved this movement. Alternately stretch to the right and left hand. Two sets with the maximum number of repetitions.

4. Bent over row. 2 sets of 10 reps.

5. Lifting the pancake in front of you on straight arms. You can complicate this exercise by taking a pancake that is uncomfortable to hold in your hand (flat). Thus, you will work out additionally your forearms. 2 sets of 1 reps.

6. Rod pull to the chin. The grip can be made narrower - so you will load the middle part of the deltoid more. 2 sets of 10 reps.

7. Lifting the body (for the press). 4 sets of 15 reps.

4) Day four.

1. Rise on socks in the simulator. 2 sets of 12 reps.

2. Squats with a barbell on the chest. For many, this exercise is extremely difficult, but if you perform it skillfully, the result will not be long in coming, and the sensations experienced will forever be deposited in your head. 2 sets of 10 reps.

3. Leg press. 2 sets of 10 reps.

4. Rod thrust on straight legs. 2 sets of 10 reps.

5. Lifting dumbbells for the biceps of the shoulder. 2 sets of 10 reps.

6. Bench press with a narrow grip. Try to diversify your workouts and make a variant of this bench press on an incline bench. You will feel the changes in technique and sensations. 2 sets of 10 reps.

7. Raising the legs in a prone position. 4 sets of 15 reps.

Go crazy like Bane, Batman's nemesis: incorporate Tom Hardy's unique exercises and high-intensity training techniques into your next workout!

Description of the training program

To play the role of Bane in The Dark Knight Rises, Tom Hardy had to gain about 14 kg of muscle mass. According to the script, Bane was a bright negative character with a frightening superhuman strength; a worthy opponent, physically superior to the Dark Knight himself. Strong, domineering and powerful, terrifying with its very appearance. But isn't there a place in our life for increasing strength and power? Are you sure that your usual training program does not need a light kick in the ass? Or maybe it's time to learn new exercises, implement advanced techniques and use tips that will get you back on the path of explosive growth in volume and strength?

Master the following high-intensity training techniques that break any training plateau, and you will become like Mad Bane!

Tom Hardy training program

Below is an example program with workouts on Mondays, Tuesdays, Thursdays, and Fridays, with Wednesdays and weekends reserved for rest and recovery.

The program shows only working approaches, do not forget to do 1-2 warm-up sets of 10 repetitions with light weight before them.

Monday

Perform standard pull-ups (hands shoulder-width apart, reverse grip), but try to pull not your chest, but your stomach to the crossbar.

Nothing can be done, I had to include this exercise in the complex, only we will not use the entire range of motion. In the starting position, the bar is located just below the knees. You can use the edge of a bench or an emphasis on a Smith machine for a partial deadlift.

Rest assured, this exercise will cause a ten-point hormonal storm in your body! It is used primarily for shoulder and power development, but also helps to gain overall muscle mass. Lift the barbell off the floor using your hips, legs, and shoulder movement, and lock the barbell onto your chest. From this position, take a small push with your legs and lift the barbell over your head with the help of the deltoid muscles, trapezium and arms. This is not so much a jerk in its purest form, but a projectile lift and a shoulder press.

Tuesday

Take a heavy dumbbell, and don't think too long which one to take - just choose! Alternately perform a rise on toes on one leg, holding on to the support with your free hand. After working with each leg, take the next smaller weight and repeat the exercise. Get to the "bottom end" of the dumbbell rack before you can finish the set.

You are probably wondering why this exercise is on this list. There's a good reason for this: in my 20+ years of powerlifting career, I can count on the fingers of one hand people who have actually done full range squats. And even if you consider yourself one of these unfortunates, suppress your pride, cut your weight in half and get to work.

If your gym doesn't have a true horizontal bench for doing glute and hip raises, but you can adapt an angled bench for hyperextension to suit your needs, then this exercise will be a great addition to your training program. Keeping your knees on the bench, straighten your body so that it remains parallel to the floor. Bend backwards (similar to leg curls on a machine), but continue to hold a horizontal position.

Lifting a barbell for biceps will increase your strength in no time. Sit on the bench, place the projectile and perform only the upper phase of the movement. On the way back, do not lower the barbell completely, but when you reach the middle of the amplitude, lift it up again.

Thursday

Feet rest on the bench, hands on the floor in a push-up position. You throw one leg over the other so that the emphasis is on only one foot.

Arnold's old favorite exercise. Use a parallel grip and pull yourself up so that you alternately touch your chin with your right or left hand.

Many people ask themselves the question: “How to pump up?”. Famous actor Tom Hardy knows how to do it quickly and efficiently. Many people know Tom not for his ability to play a role, but for a beautifully built body and good physical preparation. The actor is associated with the Warrior and a strong man. But all this is given to him with great difficulty, and did not fall from the sky. Today we will analyze Tom Hardy's training for the film.

Tom Hardy has appeared in various films, including starring in the film "Warrior", personified Bane in "The Dark Knight" and played Mad Max in the film of the same name. All of these roles require good physical fitness and an athletic build. What helps an actor to keep such a shape and hone it before filming? He shared his secrets.

Training regimen from Tom Hardy to the movie Warrior

As the actor himself says, he was very lucky with genetics. His body is easily . He quickly gains muscle mass, in a short time he is able to lose weight, if necessary.

The training process in the hall took 4 days out of 7:

The first day:

Bench press 3 x 10-15 reps

Dumbbell press 3 x 10-15 reps

Deadlift 3 x 6-8 reps

Breeding arms with dumbbells 3 x 10-15 reps

Pull-ups 3 sets max

Second day:

Barbell Squats 3 to 10

Lunges with a barbell 3 x 10 on each leg

Raises on toes with a barbell 3 sets to burning

Hyperextension 3 to burning

Barbell Curl 3 x 10-15 reps

Push-ups on the uneven bars 3 sets to the maximum

Raising the legs to the crossbar 3 sets until it burns

Day three:

Bent Over Row 3 x 10-15

Lifting dumbbells in front of you 3 x 10-15

Barbell row to the chin 3 x 10-15

Pull-ups on the bar 3 sets to the maximum

Press 4 sets until full burning

Day four:

Barbell Chest Squats 3 to 10

Leg press 3 to 10

Deadlift 3 to 10

Lifting dumbbells for biceps 3 x 10-15

Close grip bench press 3 x 10-15

Press 4 sets until full burning

This training helped the actor gain 12 kg of weight in 4 months.

Tom Hardy training video for the movie Warrior

http://www.youtube.com/watch?t=59&v=jHffuFq0xy0

Tom Hardy's diet in preparation for the movie Warrior

According to the actor himself, he did not adhere to any special diet. He did not need it, he played the role of an MMA fighter, not a bodybuilder. For him, physical training is more important than an aesthetic physique.

3. Do not deny yourself sweet and junk food. I didn’t abuse it, but I could eat ice cream or eat pizza with a drink if I wished.

You can learn more interesting things about the nutrition of the actor during preparation for filming from an interesting video by Denis Seminikhin. He will tell you in detail about the daily routine of the actor.

Interesting facts about the preparation for the filming of "Warrior"

Tom Hardy always trains not to look like a fighter, but to be a fighter. His main task is to learn technique and movement. This is much harder than just gaining 5kg of muscle. Tom trained diligently with a hand-to-hand combat trainer almost daily, as time was short.

The actor did not train for slaughter, they tried to accustom his body to movements. Therefore, instead of the maximum number of push-ups in 5 minutes, for example. He did a lot more reps, but throughout the day. The load was distributed evenly, and the body learned to receive a signal that it was time to turn on.

The main rule of bodybuilding is to change the program so that the muscles feel stressed. Tom Hardy stuck to it. The actor constantly changed something in the training process. Either he will put his hands on push-ups, then he will change the grip of the bar. He did not want the body to get used to the loads, so he constantly presented surprises.

Childhood and family

It would seem that in such an atmosphere the boy should have grown up as the pride and support of his parents, but life decided otherwise. “I was a naughty child. No, not even like that - terribly naughty, ”the actor recalled. He was shy of his parents, exemplary representatives of the middle class. Being a sociable teenager, he made friends not only with classmates, but also with boys from less prosperous families.

Drug addict

Despite the addiction, the guy had an interest in performing arts from an early age. While still at school, he played in the children's theater, at 18, on the advice of his mother, he entered the Richmond School of Acting, from which he was expelled, after which he entered the London School of Drama, where he studied skill with a teacher who once taught Anthony Hopkins. His classmate was Michael Fassbender.

At 21, the guy became the winner of the TV show "The Big Breakfast's Find Me-98" and won a contract with a modeling agency.

Tom Hardy on The Big Breakfast

In the late 90s, he got his first role - playing the frail private John Janowech in the TV series Band of Brothers (2001). “From the fire to the frying pan,” Hardy, who had not previously played in front of the cameras (except for the TV show), described this experience. He appeared in two episodes and only spoke 12 lines in the entire series.

Then there were several more major projects, even though Hardy's heroes had few replicas. This is Ridley Scott's Oscar-winning "Black Hawk Down" with Josh Hartnett, "Day of Reckoning" with Paul Bettany and Willem Dafoe, but in the military drama "Simon" in 2002, the actor remained one of the key roles.

The next significant work of the actor was the fantastic thriller Star Trek: Retribution, where he played a clone of the captain of the Enterprise spaceship, Reman Praetor.

All this time, Tom Hardy did not stop using drugs. According to the actor himself, over the 15 years of his addiction, he experienced a lot, including homosexual relationships. Shortly after completing Star Trek, he overdosed on cocaine and had a seizure.

- I woke up in a pool of blood and vomit and realized that it was time to tie. I was disgusted with myself. This taught me a lesson - I was reborn.

First steps to success

In 2004, he appeared in the thriller Layer Cake with Daniel Craig, and in 2005 he played one of the key characters in the TV series The Virgin Queen. His hero was a real-life statesman - Robert Dudley, Earl of Leicester, an associate and lover of Queen Elizabeth I. In the same year, he appeared in another historical costume film - the Marie Antoinette tape with Kirsten Dunst.

Many critics call the breakthrough work of Tom Hardy the role of Stuart Shorter from the drama "Stuart: A Past Life" (2007). This film is based on the book of the same name written by a friend of the real Stuart Shorter, a marginal, drug addict and alcoholic who fought for the rights of the homeless. The film was not originally intended to be released on the big screens, so few Russian viewers saw Hardy as Shorter and Benedict Cumberbatch as his friend and author of the book, and it's a pity.

Soon Tom Hardy appeared in Guy Ritchie's gangster comedy Rock and Roll. The actor got the role of a homosexual gangster, a member of the Wild Gang criminal group, whose leader was played by Gerard Butler. The hero Tom falls in love with him.

Career heyday

Shortly after the premiere, filming began on the sports drama The Warrior, where Hardy was supposed to play a young MMA fighter paired with Joel Edgerton. I had to quickly get myself in shape. For 8 weeks, his daily schedule was as follows: 2 hours of boxing, 2 hours of Muay Thai, 2 hours of jiu-jitsu, 2 hours of dancing and 2 hours in the gym.

“Becoming Bronson was much easier. All I did was eat chocolate and pizza and play video games and carry my friend up and down the stairs and grow a mustache and shave my head.

After that there was work in the thriller "Spy Get Out!", with Gary Oldman - this luminary of the British scene Hardy always admired. “Oldman is incredible. He is my number one hero. I want to mean as much to my generation as he does to his,” he said during a joint filming. Then the actor became the star of the crime film The Drunkest District in the World, reincarnated along with Shia LaBeouf and Jason Clarke as three bootlegger brothers. The film was nominated for the Palme d'Or at Cannes.

Shortly before the premiere of the picture, filming began on the final part of the Nolan trilogy about Batman The Dark Knight Rises with Christian Bale. Hardy played the main villain, the terrorist Bane, who hid his face behind a mask. The actor had to gain weight again.

Bane destroys Batman (The Dark Knight Rises)

By the way, Nolan's choice fell on Hardy after the director watched "Rock and Roll", and Tom accepted the offer without even reading the script - he was promised unlimited access to stunt equipment. True, in order to match the two-meter Bane, short (175 cm) Hardy had to wear 10 cm shoe linings to look at least as good as Batman.

The next time Hardy starred in the same box office project six months after the end of filming The Dark Knight. It was a reboot of the Mad Max series of post-apocalyptic films about Max Rockatansky, which, in theory, should have started back in 2003 and starred Mel Gibson, who played Max in the original trilogy. But at that time, Gibson got carried away with his Passion of the Christ project, and things stalled. Tom Hardy personally asked his predecessor "blessings" for this role - he was not opposed.

And in 2015, the audience again saw Hardy with a lattice mask on his face. But this time he was surrounded not by the streets of Gotham, but by hostile wastelands, where he had to escape the wrath of the local dictator in the company of a shaved head Charlize Theron and carefully made up Nicholas Hoult from head to toe.

Tom Hardy in Yakutia

The same year, Hardy played the Kray twin brothers - two crime bosses from 1960s London - in Legend, and also appeared on the big screen in the epic film The Revenant, which brought his star, Leonardo DiCaprio, the first and well-deserved Oscar. Hardy appears in the picture not in the best light, playing a greedy and cowardly man from the frontier named John Fitzgerald, who doomed Hugh Glass to certain death. Hardy himself was also nominated for an Oscar as best supporting actor, but lost to Mark Rylance from Bridge of Spies.

Throughout 2016, the actor was busy filming two major projects: the mystical series Taboo (he was also its producer and one of the screenwriters) and Christopher Nolan's new blockbuster Dunkirk. It is noteworthy that in "Dunkirk", as in "The Dark Knight", the actor's face was hidden by the mask of the pilot. The director believes that Hardy is so good that he can express the whole range of emotions with just his eyes.

Height: 175 cm

Weight: 68-70 kg

“I wouldn't say I'm a big guy. I weigh only 68 kg. In Batman I weighed 86 kg, in Warrior I weighed 81 kg. But that's only in the movies. We always look bigger in movies than we do in real life.”

British actor Edward Thomas "Tom" Hardy is a master of disguise, in his 37 years he managed to light up in more than 40 films, TV series and theatrical productions.

In addition to his good looks and amazing acting skills, Tom has an extremely rare quality - the skill of absolute transformation. He is able not only to skillfully convey the character of his character, but also to radically change his appearance. In order to match the image as much as possible, Tom Hardy easily turns from a brunette to a blond, becomes bald, grows a beard and gets tattoos.

In addition to these relatively painless and easy transformation procedures, the actor is able to change his own body weight for a particular role. The unique physique allows the actor to transform from a thin romantic into a brutal man without much difficulty.

Preparing for the movie "Warrior": training and diet

For the role in the sports drama "Warrior" Tom Hardy needed not only to do strength training, but also to master various types of martial arts such as boxing, kickboxing and Thai boxing. The role of Tommy Conlon, the youngest son of a boxer, required the actor to gain 12 kilograms.

Then Tom came to the rescue of an old friend and part-time coach - Patrick Monroe. It was he who created the training program so that in the film Tom Hardy could show off his body with relief, like an elite fighter.

To build muscle mass, lifting heavy weights in exercises such as chest presses, and so on, was a prerequisite. All exercises had to be repeated 6 to 8 times.

“Two hours of weight lifting, two hours of jiu-jitsu, two hours of boxing, plus two hours of choreography… six days a week! We practiced for about ten weeks before filming, and then filmed the same six days a week.”

As a result, the actor took about 6 hours a day for all the training for the film "Warrior", not counting weight exercises. Such a volume of classes was caused by the primary task of the film - to show not just a pumped-up athlete, but a fighter and a warrior!

During training, Tom Hardy's diet was dominated by chicken and broccoli. No fast food or empty calories. Such a diet allowed the actor to eat 5-6 times a day and train at the proper level, without fear of extra fat folds.

Throughout the day, for faster growth of muscle mass, Tom used proteins as sports supplements, and during classes - amino acids (), necessary for effective muscle gain. It is worth noting that before the start of training, the weight of the actor was approximately 73 kg, at the end - the weight reached 86 kg. So the task was successfully achieved.

Preparation for the film "The Dark Knight. The revival of the legend ": training and diet

In order to realistically play the role of Bane, the main villain, Tom needed to gain more than 10 kg of mass in the shortest possible time. Neither the actor himself nor his coach disclose the details and details of the training, but, apparently, Tom Hardy's training went according to the 5x5 program.

As you might have guessed, the essence of it is to perform five sets of five repetitions for each approach. Classes are held three times a week and consist of four basic exercises - squats, deadlifts, bench press and bench press.

The nuance of the training is that the deadlift and squats alternate from workout to workout, but the other two exercises must be repeated each time. According to experts, in three months of training, Tom Hardy was able to gain the necessary 15 kilograms of mass thanks to this program.

As for nutrition, it was high-calorie with some restriction of carbohydrates. The basis of the diet was rice, chicken and protein shakes. According to the confessions of the actor himself, he ate as much as he could get into, and this food was not always healthy.

For example, he could eat pizza or enjoy ice cream without unnecessary fears. And all because the main goal was to increase body size, and not build pure muscle mass. Indeed, according to the script, Bane is a powerful thug, although not very dexterous and fast, but he is so strong that he is able to break Batman's back.

Bain and reality: how to achieve the same results?

You can't help but marvel at the huge trapeze and gigantic arms of Bane, played brilliantly by Tom Hardy. Such body dimensions were achieved solely through hard and hard training.

Initially, the actor is the owner of a thin physique. Of course, there are still rumors that the muscle bumps on the screen are the product of the latest computer technology and special effects. And the director, and the actor, and the entire film crew deny this.

Yes, Tom's body has undergone some computer correction, but, according to the actor, only in order to remove traces of existing tattoos. Judging by Tom's previous roles, it is more believed that all the muscle mass was gained by honest and hard work under the supervision of a personal trainer.

Style Results.

For those who want to achieve the monstrous size of Bane, trainers recommend the long-established 5x5 bodybuilding program, which emphasizes such basic exercises as rowing, bench and bench presses, deadlifts, pull-ups, squats. Regular exercises according to this program will allow you to easily gain the necessary muscle mass.