People are still lining up to see the latest installment of the Batman series, The Dark Knight Rises. Christian Bale’s superhero physique and Anne Hathaway’s tight Cat Woman costume have received attention, but Tom Hardy’s massive muscles as bad-guy Bane have been the most talked about.
Masked villain Bane can punch people out in just one swing; he is unforgiving and physically unmatched. Even Batman takes a beating or two from him. Muscles upon muscles make him Batman’s most physically imposing nemesis yet.
So how did Tom Hardy, age 34, bulk up for the role of Bane? Lots of protein powder and intense weight training, that’s what. If you’re going for a similar body builder physique, then check out this weekly sample workout plan.
Start with an incline barbell bench press; do two sets of 5-8 reps each. Move onto a dumbbell floor press with the same amount of sets and reps. Try out a pull-up bar and do two sets of as many reps as you can muster.
Do two sets of 5-8 reps dead-lifting an appropriately challenging amount of weight, and do the same amount of sets and reps of lateral dumbbell raises. End with four sets of 10-20 reps of on-the-ground abdominal crunches.
Switch gears and work out your legs on Tuesday. With a dumbbell in one hand, do one-legged calf raises. You can hold onto a bar with your other hand for balance, but make sure you’re pumping those calves to hold up your own weight. Do three sets of ten calf raises on each side.
Next, do 5-10 sets of 10 full-range squats with dumbbells. Sit back on your heels and make sure your legs make a 90-degree angle at the squat position. Also, don’t let your knees push past your toes! With a barbell on your shoulders, do two sets of 10 walking lunges. Add in two arm exercises with two sets of eight barbell curls and two sets of eight tricep dips. End with four sets of 10-20 hanging leg raises; while dangling from a bar, raise your legs up to form an L-shape with your torso.
Take a rest day on Wednesday. On Thursday, start with classic barbell bench presses. Do two sets of 8-12 reps. With your feet elevated, do two sets of as many as possible push-ups.
Next, do as many reps as you can of pull-ups for two sets. Move onto two sets of 8-12 reps of bent-over barbell rows, and follow with two sets of 8-12 upright rows. Finish off with four sets of 20 crunches.
Back to more of a leg-specific workout. Begin with two sets of 10-15 seated calf raises. With a barbell, complete the same number of sets and reps of squats.
Next, move to a leg press machine and work your legs individually with two sets of 8-12 reps each. With your legs unbent, do two sets of 8-12 “Romanian Deadlifts” with a barbell. Throw in two sets of 8-12 standing dumbbell curls, and finish lying on the floor with four sets of 10-20 leg raises.
Throughout the week:
Although Tom Hardy never released his diet for preparing for the role, foods that are high in protein and fat and low in carbs will help you bulk up much faster.
Hardy did note that he would have peanut butter on toast for breakfast and chug a protein shake and a gallon of water before working out; other celebrities use supplements or drinks like Muscle Milk before and after the gym.