bane workout

Bane Workout - The Ultimate Training Program

Unleash your inner strength with the Bane Workout - the ultimate program designed to build muscle, enhance endurance, and dominate your fitness goals.

Bodybuilders have gone crazy about the Bane workout - the routine that helped Tom Hardy build his body for his character in the Dark Knight Rises. Namely, he played Bane, Batman’s nemesis who is supposed to be very big, and Hardy needed something that would bring results quickly. Since he achieved the goal, people were eager to try the Bane training program and get their desired body shape.

So, for those who want to train like superheroes or rather villains, we have created a guide in which we have included Tom Hardy’s Bane workout. Below, you will read about everything you need to know about this popular program and see whether it suits you. 

Bane Workout: Superhero Program for Striking Results

If you want a workout program that will lead you to a big, strong, and powerful body, consider the Bane workout. This program has become insanely popular for three solid reasons. One, it gives amazing results, two, it includes a diet, supplements, and specific exercises, and three, Tom Hardy has done it, and we have all been impressed by his appearance in the Batman movie.

Everyone who aims to get bigger muscles and a stronger body should try the real Bane training. Your exercise routine probably needs some new moves and techniques anyway, so why not try some villainous ones? But, we should point out the program requires serious discipline. Otherwise, you are just wasting your time! 

Crushing Moves and Techniques for a Beast Body

The Bane workout includes specific moves that are adjusted to give incredible outcomes. Namely, we are talking about adaptations of techniques and movements you are already familiar with. However, in this program they come with a twist, which makes the routine so special. The moves, along with the supplements and food regime, create a fantastic combination that will give you the body you want. 

1. Wide-Grip Upright Row

Take a grip 8 inches wider than the shoulder's width and pull up with your elbows. It is going to hit the middle deltoids more than a standard upright row of close grips. 

2. Decline Bench Close-Grip Triceps Press

If you have spent significant time in the gym, close-grip benches are probably no news to you. The movement is practically the same, but you should try it on a decline bench. This will provide you with shoulder relief and improved mechanical advantage.

3. Floor Clean and Push Press

Bane is all about massive muscles, and one sure way to achieve that is through shoulder exercises. This particular exercise is amazing for shoulder strength, and it does wonders when it comes to packing on some mass. To catch the bar on your shoulders, remove it from the floor, performing a hip, leg, and shoulder rotation. Use a slight bump with your legs to press the bar overhead with your deltoids, arms, and traps from this position. It is not a clean and jerk but more of a clean and shoulder press.  

Also Read: The Ultimate Guide to Trap Workouts

4. Double Plate Raise

A beast's appearance comes with a good grip! If you want to expose your grip to a challenge, you need to try double plate raise. So, we are talking about a standard plate raise, but instead of one plate, you should do it with two. It will be challenging at the beginning, so you might want to start with lighter plates. Then, you can gradually increase the weight as you get further into Tom Hardy’s Bane workout! 

5. Partial Deadlift

Deadlifts are always in the mix, but in the Bane workout, they are something else! You will need to use a bar positioned just below your knees. You can do the partial deadlight on the end of a bench or use a Smith machine. 

6. Floor Press with Dumbbells

A superhero’s chest is supposed to be as hard as a rock, and floor presses with dumbbells will lead you to that. With two dumbbells lying flat on the floor, press them up at the end of each movement. Remember not to let your upper arms rest on the floor. This is the best way to challenge your upper body and give it the pressure it needs for exceptional muscle strength. 

How Is Tom Hardy’s Bane Workout Programed?

If you look at Tom Hardy in the past and for his role in the movie, you will see a significant transformation. This is because the Bane workout routine included four weekly training sessions and an established diet and supplements. He gained 30 pounds as well to build muscle and mass. However, the program also included a recovery day since the training sessions were intense and extensive.

When considering trying the Bane workout, you need to take into account that scheduled and regular training sessions will be mandatory. The transformation requires serious dedication for the best outcomes. So, this is how your week should look like if you plan to begin the program.

  • Monday - Legs and Chest Session
  • Tuesday - Arms and Legs Session
  • Wednesday - Recovery Day
  • Thursday - Abs and Back Session
  • Friday - Arms and Legs Session

Also, we should not forget the importance of warming up. When doing real Bane training, your body will be exposed to intense work, meaning your muscles must be prepared. Moreover, you will need a 1-2 minute rest between sets because your body needs to prepare for the next round of intense exercises. Remember that you should work hard and test your abilities, but do not go to extremes and risk injuring your body.

Now, let’s look at what the training week looks like in the world of a Bane workout. 

Also Read: How to Increase Your Squat?

Monday: Legs and Chest Session

  • Warm Up 
  • Dumbbell Lateral Raise - 2 x 10-15 reps
  • Modified Arching Pull-Up - 2 sets until you cannot do it anymore
  • Dumbbell Floor Press - 2 x 5-8 reps
  • Floor Crunch - 4 x 10-20 reps
  • Incline Barbell Bench Press - 2 x 5-8 reps
  • Floor Clean and Push Press - 2 x 5-8 reps
  • Partial Deadlift - 2 x 5-8 reps 

Tuesday: Arms and Legs Session

  • Warm Up
  • Seated Barbell Curl - 2 x 5-8 reps
  • Dips - 2 x 5-8 reps
  • Hanging Leg Raise - 4 x 10-20 reps
  • Walking Lunge - 2 x 15-20 reps
  • Full-Range Squat - 5 x 10 reps
  • Modified Hamstring Raise - 2 sets until you cannot do it anymore 
  • Dumbell Calf Raise - 3 x 3 reps 

Wednesday: Recovery Day

  • Perform static stretches for your muscles
  • Use a foam roller to break down scar tissue
  • Add slow stretching in your session to improve mobility 

Thursday: Abs and Back Session

  • Warm Up 
  • Wide Grip Upright Row - 2 x 8-12 reps 
  • Incline Sit Up - 4 x 10-20 reps
  • Barbell Bench Press - 2 x 8-12 reps
  • Barbell Row - 2 x 8-12 reps
  • Double Plate Raise - 2 x 8-12 reps
  • Side to Side Pull-up - 2 sets until you cannot do it anymore 

Friday: Arms and Legs Session

  • Warm Up 
  • Decline Close-Grip Tricep Press - 2 x 8-12 reps
  • Seated Calf Raise - 2 x 10-15 reps
  • Standing Dumbbell Curl - 2 x 8-12 reps
  • Lying Leg Raise - 4 x 10-20 reps
  • Romanian Deadlift - 2 x 8-12 reps
  • Weighted Front Squat - 2 x 8-12 reps
  • Single-Leg Press - 2 x 8-12 reps 

Do not forget to include rest between sets so your workout is effective and your muscles safe. Challenges are important because they get you out of your comfort zone and lead to outstanding results. However, going to extremes can sometimes have unpleasant or even serious consequences, so try not to overdo it. 

Carefully Structured Diet for Superhero Body

While workouts play a crucial role in getting that powerful body, you should also not forget about diet. Your eating habits will also affect your results, meaning exercise and nutrition go hand in hand. When it comes to the Bane workout, your diet needs to be structured precisely and carefully and always followed.

Now, since the program is geared toward gaining mass and building muscles, eating several meals per day is required. However, you should not eat nutrient-poor food that does not contain the appropriate ingredients you need for muscle mass. In other words, you must rely on protein, vitamins, and minerals-rich dishes.

You can find a lot of recipes structured for building muscles and gaining mass. Nonetheless, you must know which foods are crucial for the best results. We have included several meals you can consider including in your Bane workout routine. 


  • 2 eggs
  • 4 slices of brown toast
  • A mix of nuts and fruits 


  • Lean steak
  • Grilled vegetables (preferably asparagus)
  • 100g brown rice 

Snack (Protein Shake)

  • 1 banana
  • Almond milk
  • 1 tbsp peanut butter
  • 2 scoops whey protein 

Early Dinner

  • 8 oz chicken breast
  • Grilled vegetables
  • 100g brown rice 


  • 1 wholemeal pita bread
  • 2 slices of brown toast
  • 100g tuna
  • Tomato
  • Lettuce
  • Sauce by personal choice 

Supplements to Support Your Workout Program

You may have noticed that the structured diet of real Bane training includes five meals per day. This is because you need to gain weight and transform it into muscles. However, it is necessary to point out that nutrition is insufficient for such a transformation. You need additions to your diet that will enhance the effects of both exercise and food.

Tom Hardy included supplements along with his training and nutrition to ensure certain progress and visible outcomes. So, if you want a beast-like appearance, you will need to strike from every possible angle. In other words, you will have to obtain the necessary supplements to get your results faster. 


Besides taking protein through food, you will need to enhance the effects with supplements as well. We have put protein at the top of the list because it is simply the most important addition you have to include in your program. When your goal is mass gain, a protein supplement is a must. This way, you will speed up the muscle growth process and help your muscles recover after working out.

Our Nitro Tech 100% Whey Gold is designed for extreme workouts and quick muscle growth. With 24g of pure protein, you will speed up the process of recovery as well, and your body will be ready for a training session each day. 


Another necessary supplement is creatine because it enhances strength and allows you to perform better during your workouts. Since the Bane training program is rather intense, you will need something to give you the energy to go through it and stick to the plan.

Cell-Tech features a clinically validated combination of creatine monohydrate and carbohydrates in a scientifically engineered, third-generation creatine formula. It is the perfect supplement you can take after your workouts. 


Glutamine is considered an essential amino acid that helps decrease the burning of muscles and amplify bulk. Moreover, it is also suitable for speeding up the recovery. Intense workouts require such supplements, so do not skip them.

Glutamine comprises more than 20% of the amino acids in your body and during training. It is used for various metabolic functions, including producing energy. We created Platinum 100 % Glutamine to help you get back what you lose in your intense exercises. 


You will need multivitamins to supplement the nutritional deficiencies and ensure an adequate intake of vitamins and minerals, such as calcium, magnesium, fiber, and potassium. Nutrients that come from food are great sources of vitamins but they are not always enough, especially when it comes to extreme workout sessions. 

Fish Oil Capsules

When you expose your body to an intense workout, such as real Bane training, expect your muscles to swell. This is where fish oil capsules can be really beneficial. Omega-3 helps in reducing muscle swelling and delayed onset muscle soreness after workouts. 

Are You Ready For the Bane Workout Training Program?

Bane workout has become a real craze all over the world for good reasons. If you want beast-like features for your body, trying some new moves and methods can make a great difference. Just remember, this program requires dedication and hard work to achieve real results. So, if you decide to challenge yourself with it, ensure you include all the necessary features!