Tom Hardy Warrior Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: March 23, 2024
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Imagine stepping into the shoes of one of Hollywood's most versatile actors. How does Tom Hardy transform his body for each challenging role?

Drawing from my own experiences with different workout routines, I spent a few weeks diving into interviews and social media posts to understand the evolution of Tom Hardy's fitness cruise.

Unveil the intense workouts and strict diet that sculpted the legendary figures of Bane and Tommy Conlon.

His Stats

Tom Hardy in a tuxedo during a red carpet
  • Born: September 15, 1977
  • Height: 5’10”
  • Weight: 170 lbs
  • Waist: 45”
  • Chest: 34”

Tom Hardy adjusts his diet and workouts for specific roles.

He notably bulked up for roles like Tommy Conlon in 'Warrior' and Bane in 'The Dark Knight Rises'. Achieving such muscle definition requires pushing your body to its limits.

And to develop muscles like that, you have to push your body a lot further than ever before.

“I’m here to challenge myself and to see whether I can shape-shift in an environment that’s actually quite daunting, but which I think would be nice to shine a light into. The destination of any interesting drama is that you shine a light into a place that not many people know about.”

– Tom Hardy

Tom Hardy's Workout Routine

When I first tried replicating Tom Hardy's workout, I first noticed the focus on just five different exercises each day. I also realized Hardy's slow movements and multiple sets that intensify the following training.

Monday: Shoulders

Buffed body builder on a gym

With every single rep of the exercise below, you want to count to 2 for the particular move, then hold for a second before releasing slowly over 3 seconds.

That maximizes the time under strain, which makes your training more effective for bulking.

  • Dumbbell shrugs (3 to 5 sets of 12 reps)
  • Seated rows (3 to 5 sets of 12 reps)
  • Military press (3 to 5 sets of 12 reps)
  • Lateral raises (3 to 5 sets of 12 reps)
  • Lat pulldowns (3 to 5 sets of 12 reps)

Tuesday: Chest & Arms

Man doing workout using dumbbells

This training day is all about the glory muscles that give you that well-defined upper body.

  • Dumbbell incline bench press (3 to 5 sets of 12 reps)
  • Weighted press-ups (3 to 5 sets of 12 reps)
  • Cable Flys (3 to 5 sets of 12 reps)
  • Overhead triceps extension (3 to 5 sets of 12 reps)
  • Weighted dips (3 to 5 sets of 12 reps)

Wednesday: Legs

A male person hiking on mountains

Tom Hardy doesn't forget to train his legs, and if you saw him in the role of an MMA fighter in Warrior, you will have noticed very strong legs.

  • Back squats (3 to 5 sets of 12 reps)
  • Dumbbell lunges (3 to 5 sets of 12 reps)
  • Hamstring curls (3 to 5 sets of 12 reps)
  • Calf raises (3 to 5 sets of 12 reps)
  • Leg press (3 to 5 sets of 12 reps)

Thursday: Back & Arms

A man holding dumbbells for bicep workout

Now it’s onto the home stretch with another day to focus on the shape of the arms and back muscles.

  • Barbell curls (3 to 5 sets of 12 reps)
  • Weighted pull-ups (3 to 5 sets of 12 reps)
  • Arnold press (3 to 5 sets of 12 reps)
  • Deadlifts (3 to 5 sets of 12 reps)
  • Hammer curls (3 to 5 sets of 12 reps)

Friday: Full Upper Body

A ripped body builder with six pack abs

To finish off the week, Tom does a full upper body routine, which explains why his chest and shoulders look so ripped.

  • Barbell rows (3 to 5 sets of 12 reps)
  • Dumbbell bench press (3 to 5 sets of 12 reps)
  • Wide-grip pull-ups (3 to 5 sets of 20 reps)
  • Military push-ups (3 to 5 sets of 20 reps)
  • Plank (3 to 5 sets of 90+ seconds)

Saturday/Sunday: Active Rest Days

On rest days, Tom stays active by walking and hiking to aid muscle recovery.

Other workout routines:

Workout Principles

chest and shoulder view of a body builder

From my time following the Tom Hardy workout routine, I can attest to the dedication it demands. During the bulking phase, I spent at least 90 minutes at the gym five days a week.

This is something that drastically changed for Tom when he went from a man who was in good shape to a completely ripped superhero with an extremely well-defined six-pack.

What we found interesting as well is that Tom has mentioned splitting his workouts into several shorter routines per day. Those might only last about 20 minutes at a time.

It’s not an ideal solution for most people who have work and family life to deal with, but it might be worth trying out if you have the time.


Tom Hardy’s Diet Plan

vegetable salad on a bowl
  • Meal 1: Rolled oats cooked with chia seeds, 4+ slices of Ezekiel toast with honey
  • Meal 2:  Protein shake, Bowl of mixed fruit
  • Meal 3:  4 egg veggie omelet, Bowl of salad with green leafy vegetables
  • Meal 4: Protein bar or shake, Cup of unsalted nuts
  • Meal 5:  Lean protein of grass-fed steak or chicken, Large bowl of brown rice

Related: Yoel Romero’s Workout and Diet

What Supplements Does He Take?

scattered pills and supplements

Here are the supplements that Tom Brady likely takes:

1. Protein Shakes

Building muscle mass requires your body to go into overdrive for protein synthesis. And if you don’t get a regular boost of vital amino acids, then you might limit your progress.

That’s why Tom relies on a high-quality grass-fed whey protein to gain that constant boost.

2. Fat Burner

Dealing with that excess load of calories will help with bulking up also adds to Tom’s BMI. To gain more control over it, he would often use fat burners during a cutting phase. Some of these supplements allow him to burn fat even when he isn't exercising, making it more efficient.

Nutrition Principles

Healthy veggies on a plate

For Tom’s bulking phases, his diet included lots of complex carbohydrates [1]. At the same time, he avoided simple carbs, especially sugar, at all costs.

Those blood sugar spikes can completely mess up your diet plans and severely limit how much control you have over your body fat percent. 

From a macro perspective, that would generally mean about 40% carbs, 20% fat, and 40% protein.

It also means a calorie surplus of 20% or more and reliance on protein and other supplements.

His Mindset & Motivation

Tom Hardy's role transformation shows his physical capabilities and mental strength. The mindset required to undergo such drastic changes requires three aspects:

  1. Discipline
  2. Determination
  3. Clear future projetions

For many, the monotony of a strict regimen is demotivating. However, Hardy often speaks about visualizing the character he's set to portray. By doing this, he finds the motivation to push through grueling workouts and dietary restrictions. This "becoming the character" method, even before filming starts, helps him stay on track.


Is Gym Access Necessary for Tom Hardy's Routine?

Yes, gym access is necessary for Tom Hardy's routine because it involves specialized equipment and heavy weights that are typically not available at home.

How Does Tom Hardy Manage Recovery and Injury Prevention?

Tom Hardy manages recovery and injury prevention by incorporating stretching, adequate rest, and hydration into his routine, alongside regular physiotherapy sessions.


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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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