Bane Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: July 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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We've covered many celebrity workout routines, but one that readers have frequently requested is from one of the iconic villains in The Dark Knight Rises.

Bane, portrayed by Tom Hardy, is a memorable character, and Hardy underwent intense training to achieve his impressive physique.

Fortunately, the actor has shared insights into his training regimen through various interviews over the years. Our team of personal trainers spent several weeks researching to develop a Bane-inspired training program that can help transform your physique.

Let's dive into the details of what's involved.

Bane Body Stats

  • Born: September 15, 1977 (Tom Hardy)
  • Height: 5'10"
  • Weight: 165 lbs

I just want to mention here that in the Batman comic books, Bane is 6'8" tall and weighs over 400 pounds. I don't think there were many actors that fit those criteria, but they did a great job in casting.

Bane Workout Routine

The Bane workout is split over five days, with each day dedicated to a specific body part.

Now, if you've spent the last two years on the couch with junk food and Netflix on auto-play, then this is not where you want to start.

You May Also Like: Bane Workout PDF

Monday: Chest And Back

Doing a deadlift workout

The Bane training program starts with working on the chest and back muscles to ensure a strong foundation. You want to keep the reps down and lift heavy weight loads.

  • Light Cardio warm-up
  • Shoulder width grip pull-ups (4 sets of 8 reps)
  • Flat bench press (4 sets of 8 reps)
  • Deadlifts (4 sets of 8 reps)
  • Standing lat pulldowns (4 sets of 8 reps)
  • Chest flys (4 sets of 8 reps)
  • Back flys (4 sets of 8 reps)
  • Incline bench press (4 sets of 8 reps)

Tuesday: Shoulders And Arms

Working out with barbell curls

Before you get into the starting position for each workout, make sure that the weight you've picked will bring on the burn by the end of each set.

  • Seated barbell curl (4 sets of 8 reps)
  • Close grip tricep press (4 sets of 8 reps)
  • Dumbbell lateral raise (4 sets of 8 reps)
  • Cable pulldowns with arms straight (4 sets of 8 reps)
  • Hammer curls (4 sets of 8 reps)
  • Military press (4 sets of 8 reps)
  • Preacher curls (4 sets of 8 reps)
  • Dips (4 sets of 8 reps)

Wednesday: Full-Body

Leg press workout

This day focuses on multiple body parts to bring on maximum strain on as many muscle groups as possible.

  • Leg press (4 sets of 8 reps)
  • Calf raise (4 sets of 8 reps)
  • Incline dumbbell bench press (4 sets of 8 reps)
  • EZ-bar curls (4 sets of 8 reps)
  • Hanging leg raises (4 sets of 8 reps)
  • Deadlifts (4 sets of 8 reps)
  • Split squats (4 sets of 8 reps)

Thursday: Legs And Core

Front squats with barbell

You have to ensure that you have balanced muscle growth and don't end up with the lollipop effect.

This is a problem I have experienced as a personal trainer, where many amateurs end up with massive arms and shoulders stuck on top of skinny legs.

  • Full-range squat with feet shoulder-width apart (4 sets of 8 reps)
  • Front squat (4 sets of 8 reps)
  • Leg press (4 sets of 8 reps)
  • Calf raise (4 sets of 8 reps)
  • Hamstring curls (4 sets of 8 reps)
  • Glute bridge (4 sets of 8 reps)

Friday: Arms, Back, And Shoulders

Plate front raises workout

And the last day at the gym will continue to focus on the upper arms and shoulders, getting to those glory muscles to show off shirtless.

  • Double plate front raises (4 sets of 8 reps)
  • Upright row with an overhand grip (4 sets of 8 reps)
  • Weighted dips (4 sets of 8 reps)
  • Dumbbell lateral raises (4 sets of 8 reps)
  • Deadlifts (4 sets of 8 reps)
  • Squats (4 sets of 8 reps)
  • Concentration curls (4 sets of 8 reps)


Tom Hardy's rest days aren't what most people think of. This is not a time to curl up on the couch and count all those sore muscles you never knew you had.

Instead, plan for an active rest day with several walks and light hikes.

You can also do some swimming or cycling to keep your muscles moving and avoid them becoming too stiff. My experience as a personal trainer confirms this approach and research from the Frontiers in Physiology confirms this as well [1].

Also, consider going for a massage or investing in a massage roller to keep the blood flow up into the sorest muscle groups.

Before You Try This Workout

Man struggling lifting a small dumb bell

As a personal trainer, I can tell you right now that this workout plan is not something that a complete beginner should start with.

If you're out of breath after a flight of stairs or you break into a sweat while eating a pizza, then you need to fix those things first.

And here are some other prerequisites for you.

Types Of Exercises

There are a few bodyweight exercises on the list above, but for the majority of them, you'll need to head to the gym or have a well-equipped home gym.

That means a good set of dumbbells, a squat rack, an Olympic bar with plates, and an adjustable bench.

You'll also find a mix of isolation and compound exercises. If you're just getting started to bulk up, then the compound ones will probably have the best effect on your overall physique [2].

And you should also avoid doing high repetitions. Many beginners simply add more and more reps, but you'll have much better results by keeping the reps below ten and getting maximum muscle hypertrophy [3].

Learn Powerlifting Techniques

Lifting light dumb bell

You don't have to get to a stage where you can perfectly do an Olympic snatch or clean lift.

But learning some powerlifting techniques will help you to avoid injuries and always keep your mind on keeping a proper technique.

Get into a starting position with a lighter weight, and make sure you have a perfectly neutral spine and a slight bend in your knees.

Grab hold of the bar by your feet and take a deep breath.

Slowly pull and as the barbell passes your knees, bend your elbows so that you can continue lifting it over your head.

Never get into hips forward position, and always focus on keeping a neutral curve on your spine.

If you can learn to do this, you can adapt the posture and movement to so many different workouts.

Eat More Food

Because Bane works out as a superhero, he has to up his calorie consumption a lot. If he didn't do this, then he would lose weight in fat and muscle mass and find it difficult or impossible to bulk up.

What I suggest you do is plan for 15% to 20% excess calories on a daily basis. So, if your body needs 2,000 calories a day, excluding your workouts, then you need to aim for 2,400 calories from healthy food, especially more protein [4].

"We didn't have any time to waste, so I started eating, and my arse very quickly got very fat. For Bronson, I put on about 7lbs a week – with no steroids. In the end, I'd put on about 2 and a half stone by eating chicken and rice, which was my staple diet throughout the day."

- Tom Hardy

Maximize Your Gym Time

Barbell lifting with personal trainer

I'm not referring to adding more minutes and hours to your routine.

Each of the above workouts will likely take about 90 minutes, and I'm not suggesting that you add even more time.

What I'm referring to is making sure that every minute at the gym provides the maximum effect.

First of all, make sure that you do every exercise with proper form.

Secondly, with your blood pumping and great form in each workout, you can also get a small boost from pre-workouts. They can help to increase strength and reduce fatigue so that you can push yourself further [5].

Work On Your Motivation

And finally, if you struggle to motivate yourself to go to the gym once a week, then you need to work on your attitude and mental fortitude first.

This workout program will only work if you stick with it week in and week out.

And even then, you'll need to have the mental strength to overcome periods of little progress and continue pressing on until you get to a plateau-busting stage.

What Are Bane's Workout Principles?

Lifting dumb bell close up

Bane's workout principles are essentially about turning up every day at the gym for 90 minutes and feeling the maximum burn at the end of every set.

If he feels he gets to eight reps and could still do a few more, then he'll load up with more weight plates for the next set.

That's the only way to stay on target and why so many people end up failing.

They take the easy way out and lift less weight than they are truly capable of.

What's His Diet Plan?

Bane's diet plan is heavily focused on getting as much protein through real food as possible, and making the right diet plans is critical for the Bane workout. If you've started eating chicken breasts for breakfast, you're on the right track.

And if you take this seriously, you'll soon be sick of mountains of food at each meal.

  • Breakfast: Oatmeal with berries and 6-egg omelet with chicken strips
  • Snack: Protein bar and shake
  • Lunch: 20 ounces of turkey with steamed vegetables and sweet potato
  • Snack: Protein shake and a cup of unsalted nuts
  • Dinner: 15 ounces of beef with a large salad and brown rice
Supplement Powder

Tom Hardy aims to get as much natural nutritional value as possible. But that can become a struggle, and there are ways that every athlete should get a boost.

Whey Protein

Whey protein is classed as a complete protein with the ideal amino acid profile for your muscles. That means it contains all essential amino acids that you have to take in with food. And ultimately, that will help your muscle recovery [6].

And to make sure that you get the right macro diet profile with loads of protein, you should get the best protein powder for men.


Pre-workout supplements deliver natural herbs and amino acids that can boost your strength and reduce fatigue during training. It's not an instant superpower strength, but enough to allow you to load up a few more pounds or do more reps.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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