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Over the past decade, few names have dominated the box office quite like Tom Hardy’s.

From Band of Brothers to The Dark Knight Rises, Hardy has become an icon for his physical transformations.

In particular, his rendition of the mask-wearing mastermind Bane, who breaks Batman, cemented him in gym and pop culture history.

So, have you ever wondered what Tom Hardy did to transform himself into The Man Who Broke The Bat?

Today, let’s discuss the Tom Hardy workout routine and diet plan. We’ll review his workout fundamentals, diet preferences, and more. You’ll even get sample routines you can try yourself.

Let’s jump in. 

Tom Hardy Current Bio and Stats

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Edward Thomas Hardy was born in Hammersmith, London in 1977 to Elisabeth Ann and Chips Hardy.

Growing up in East Sheen, Hardy began his acting journey in his formative years at Richmond Drama School. He later enrolled at the Drama Centre London, where he studied alongside fellow student and friend Michael Fassbender.

Both would go on to be cast in Band of Brothers (2001). He would go on to play Shinzon in Star Trek: Nemesis (2002) alongside Patrick Stewart.

Following filming, Hardy began treatment for addiction. In fact, all throughout his late teens and early twenties Hardy struggled with alcohol and substance addiction, which sadly ended his marriage.

Upon returning in 2003, Hardy focused on roles in theater productions before landing roles in Layer Cake and Marie Antoinette.

All of this elevated him into being cast in the cult hit Bronson where we would see an incredible transformation of his physique.

However, it was his role as Handsome Bob in Guy Ritchies’ RocknRolla that caught the eye of Christopher Nolan. Nolan launched Hardy into superstardom, casting him in the film Inception.

This birthed opportunities to play physically transformative roles in Warrior and his most iconic, the Trojan Horse Bane, in the The Dark Knight Rises.

Since then, Hardy has become a household name, starring in Mad Max: Fury Road, The Revenant, and Dunkirk.

  • Age: 45 Years Old
  • Height: 5’ 10” (178 cm)  
  • Weight: 178 lbs (81 kgs): 
  • Birthday: 15th September, 1977
  • Occupation: Actor
  • Retired/Active: Active

Tom Hardy Workout Fundamentals 

Read More: Michael B. Jordan Workout Routine

tom hardy workout routine fundamentals

Tom Hardy is far from the athlete that we see in his films, calling himself a “professional coward and couch potato.” He’s plainly stated that, “Getting into a gym is something I’m not comfortable with at all.”

Still, for Hardy’s first transformation into Charles Bronson in 2008, he had five weeks to pack on 35 pounds.

With an unrealistic deadline, Hardy began enlisting in body weight exercises and dirty bulking on chicken, rice, chips, chocolate, and pizza.

Successfully reaching his weight goals, he began at a modest 147 lbs. and finished at a solid 182 lbs. If you’ve seen this film, you would know that this method was a great success, and the performance incredible.

And thankfully for Hardy, he wore pants for the role, because this training routine didn’t include leg day, leaving little to no change to his chicken legs after the five-week program. 

His next transformation into Tommy Conlon in Warrior required a more calculated approach. Hardy’s training consisted of mixed martial arts, body weight training, and free weights.

This role demanded that he looked the part of an elite fighter with a strict training routine and diet plan to follow. 

Still, the transformation that truly turned heads was his physique for Bane, where he took his weight to 190 lbs. This was made possible with four strength training sessions per week for four months. 

While his transformation for Bane was impressive, he was much smaller than portrayed in the film, with many of the shots taken from the ground-up to give him a dominating and formidable presence.  

Hardy has since gone on to practice Brazilian Jiu Jitsu to maintain his fitness. 

Tom Hardy Workout Routine 

Tom Hardy’s workout routine has varied through the years, from his upper-body focused training for Bronson, his combat-focused training for Warrior, and his strength training for his role as Bane.

Hardy’s dedication to assuming his roles and dedication to his fitness has evolved over the years.

Below is Tom Hardy’s workout based on his roles in each movie, including a weekly schedule to help you obtain his supervillain physique.

Tom Hardy Bronson Workout Routine

Hardy’s training for Bronson was based around a man in solitude, with his coach Patrick “P-Nut” Monroe basing his training on four walls and a floor. 

He trained using bodyweight exercises for two to two-and-a-half hours per day, with adequate rest days to help him to grow. 

Hardy’s training for Bronson isn’t clearly documented, so we will take components of what is available and fill in the gaps to make a complete bodyweight program.

The program will be split into a push and ab components, with both to be completed in a circuit. 

P-Nut Monroe explains that it is not only about training hard, but training smart and prioritizing rest.

Based on this, we have created a weekly schedule of alternating days to help you assume the body of Tom Hardy as Bronson.   

This workout also contains “neck bridges”, which Tom used to build his neck. However, we recommend against this as it can put far too much stress on the spine. 

If you would like to build a thicker neck safely, check out the article below.

Related: How To Get a Thicker Neck: 8 Best Exercises & a Full Workout Program

Tom Hardy Bronson Training Schedule


Push Circuit

ExerciseSets RepsRest
Tricep Push-Ups 1025
Pike Push-Ups1025
Diamond Push-Ups1025
Bench Dips1025
Rest60-90 secs

Ab Circuit

ExerciseSets RepsRest
Slider Mountain Climbers520
Slider Knee Tucks520
Slider Y Knee Tucks520
Rest30-45 secs
Sit Ups to Stand51030 secs
Single-Arm Single-Leg Plank420 sec30 secs
Neck Bridge Prone
Neck Bridge Supine

Tom Hardy Warrior Workout Routine

tom hardy's workout routine

Tom Hardy’s Warrior workout plan was more calculated than Bronson.

He was afforded more time, with a specific approach to assume the role of a professional MMA fighter. 

For his role as Tommy Conlon, Hardy performed a combination of MMA and strength training. To truly turn him into a fighter, Hardy was put through a grueling regime, training every day for two months.

His daily routine consisted of two hours of boxing, two hours of Muay Thai, two hours of choreography and two hours of weights.

This was combined with a strict diet to get him looking lean and cut.

There are again clear records of Hardy’s Warrior routine. However, the direction of his training was to build strength and mass. So below, we have created a five-day split training program to build strength for Tommy Conlon.  

Tom Hardy Warrior Training Schedule

Chest/TricepsLegsTraps/ShouldersBack/BicepsUpper BodyRestRest

Chest & Triceps

ExerciseSets RepsRest
Bench Press4845-60 secs
Incline Bench PRess4830-45 secs
Cable Flys41030-45 secs
Skull Crushers410-1230-45 secs
Dips48-1030-45 secs


ExerciseSets RepsRest
Squats48-1045-60 secs
Dumbbell Step-Ups41030-45 secs
Dumbbell Lunges41230-45 secs
Hamstring Curls310-1230-45 secs
Leg Press48-1030-45 secs

Traps & Shoulders

ExerciseSets RepsRest
Dumbbell Shoulder Press58-1245-60 secs
Barbell Row5530-45 secs
Barbell Shrugs41230-45 secs
Seated Shrugs48-1230-45 secs
Dumbbell Lateral Raises410-1230-45 secs

Back & Biceps

ExerciseSets RepsRest
Deadlifts4845-60 secs
Pull-Ups41030-45 secs
Lat Pulldown48-1230-45 secs
Barbell Curls410-1230-45 secs
Dumbbell Curls310-1530-45 secs

Upper Body

ExerciseSets RepsRest
Barbell Rows4845-60 secs
Dumbbell Chest Press4830-45 secs
Wide Lat Pulldown4830-45 secs
Dumbbell Shoulder Press4830-45 secs
Dumbbell Bicep Curls38-1030-45 secs
Dips4830-45 secs

Tom Hardy Bane Workout Routine

tom hardy bane workout routine

Tom Hardy’s transformation into The Man That Broke The Bat was yet another intense workout schedule.

He would perform a five-day training split with a focus on strength and bodybuilding movements to again, pack on serious mass.

Hardy’s Bane workout used many of the previous exercises from his Warrior training, but with changes to more sets, lower reps, and heavier weight.

For this role his sole focus was to get as big as possible, even forgoing cardio to ensure no mass was lost. 

Tom Hardy Bane Weekly Schedule


Chest & Triceps

ExerciseSets RepsRest
Incline Dumbbell Chest Press48-1045-60 secs
Bench Press4830-45 secs
Cable Fly41230-45 secs
Skull Crushers48-1030-45 secs
Dips48-1030-45 secs

Lower Body

ExerciseSets RepsRest
Back Squat5545-60 secs
Deadlift5530-45 secs
Dumbbell Step Ups38-1230-45 secs
Dumbbell Lunge38-1230-45 secs
Leg Press315-2030-45 secs

Traps & Shoulders

ExerciseSets RepsRest
Barbell Row5545-60 secs
Barbell Shrug5530-45 secs
Dumbbell Shoulder Press5530-45 secs
Seated Dumbbell Shrug410-1230-45 secs
Dumbbell Lateral Raise48-1230-45 secs

Back & Biceps

ExerciseSets RepsRest
Weighted Pull Ups5545-60 secs
Reverse Grip Lat Pulldown412-1530-45 secs
Cable Row48-1030-45 secs
Barbell Curl312-1530-45 secs
Dumbbell Curls38-1030-45 secs

Upper Body

ExerciseSets RepsRest
Barbell Row48-1245-60 secs
Dumbbell Floor Press48-1230-45 secs
Neutral Grip Pull-Up31230-45 secs
Push Press35-1030-45 secs
Inverted Row31030-45 secs

Related: What Is The Best 5 Day Workout Split? 5 Day Split For Both Muscle Gain & Weight Loss

Tom Hardy Dieting and Food Preferences 

tom hardy diet preferences

Tom Hardy’s dirty bulking for Bronson is far from ideal. 

It was his role in Warrior that cleaned up his nutrition, mainly consisting of chicken, broccoli and rice.

However, in this state he was training in excess of eight hours per day, and heavily carb depleted to give himself a shredded physique.   

When Hardy assumed the role of Bane, his diet became a hybrid of healthy, nutrient-dense meals to build lean mass.

And what did Hardy do to boost his calorie intake to add some bulk?


His role for Bane, while based around packing on muscle mass, was about getting as big as possible. This gave him that added license to eat beyond his healthy eating plan. 

The diet and food preferences below are based on his healthy and nutrient-dense meal plan. It’s a high protein, high carb diet made up of six meals per day.  

Meal 14 Egg white (2 full egg) Omelette, 4 Slice Brown Toast, Mixed Fruit & Nuts 
Meal 24 oz Grass-Fed Beef, 1 Cup White Rice,  Vegetables
Meal 3Protein Shake 2x Scoops, 2x Tbsp Peanut Butter, Banana
Meal 46 oz Chicken Breast, 1 Cup Brown Rice, Vegetables
Meal 5Tuna, 2x Slices Whole Grain Bread, Salad
Meal 61x Cup Oats, ½ Cup Berries, Chia Seeds, Casein Protein

Tom Hardy Diet Plan 

tom hardy diet plan

Tom Hardy’s healthy bulk meal plan consists of six high protein, nutrient-dense meals per day.

To gain mass like that of Bane, your calorie intake will need to exceed 3,000 calories to not only fuel the intense strength training sessions, but to promote increasing muscle mass. 

Meal 1

  • 4x egg white chicken and vegetable omelet
  • 4x slices whole grain toast
  • Mixed fruit and nuts

Meal 2

  • 4 oz lean beef stir fry, with vegetables
  • 1 cup of white rice

Meal 3

  • 2x  scoop protein shake, peanut butter, berries, banana, ½ cup oats 

Meal 4

  • Grilled chicken wrap, salad, sweet potato fries
  • Protein yogurt

Meal 5

  • Tuna salad on whole wheat roll with veggies
  • Protein bar

Meal 6

  • Oat, casein, berries, and banana shake 

Tom Hardy Supplement Preferences

tom hardy supplement preferences

Tom Hardy used a variety of supplements to assist with his training, including a whey protein to increase his calorie intake, build muscle, and aid in recovery.

He also drank a casein shake in the evening to further boost his protein intake.  

In addition, he used creatine and pre-workout to boost his energy and improve his performance during the session.  

  • Whey Protein 
  • Casein
  • Pre-workout 
  • Creatine
  • Vitamins
  • BCAA’s

Final Thoughts

Tom Hardy’s dedication to fitness and mastery of transformation is nothing short of amazing.

His dedication to his roles, both physically and mentally, have been an inspiration to many who view his films.

So, if you are considering taking on the Tom Hardy workout routine and diet plan, be sure to consume nutrient-dense, protein-rich meals, and take your time.

And if you must hit those lofty calorie targets, why not throw in a little pizza?

Are you considering trying the Tom Hardy workout routine and diet plan?

Which of his physiques interests you the most? Let us know in the comments, and be sure to share this with any Tom Hardy fans you know. 

How many pushups did Tom Hardy do?

Tom Hardy is said to complete 1,000 push-ups a day, including a variety of different types of push-ups including pike push-ups, tricep push-ups, diamond push-ups, and regular push-ups. 

How to get a physique like Tom Hardy? 

Tom Hardy’s physique can be obtained by eating a nutrient-dense, protein-rich diet combined with heavy resistance training four to five times per week.  

If you want to take this to the next level, consider taking up MMA, boxing, and Muay Thai, as Hardy is also known to enjoy combat sports.

How did Tom Hardy get so ripped?

Tom Hardy got ripped for his role in Warrior by eating chicken, broccoli, and rice while training two hours per day boxing, two hours Muay Thai, two hours BJJ, and two hours resistance training. 

This, combined with major carbohydrate depletion, gave him a ripped physique.

Is Tom Hardy a vegetarian?

No, Tom Hardy is not vegetarian, as many of his meals consumed for his roles contain chicken and beef. 

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