How to Become Bane in 12 Weeks: Tom Hardy’s Insane Workout and Diet Plan

Have you ever wondered how Tom Hardy transformed himself into the muscular and menacing Bane for The Dark Knight Rises? Well, wonder no more, because we have the scoop on his insane workout and diet plan that made him gain over 30 pounds of pure muscle in just 12 weeks.

If you’re looking for a challenge and want to emulate the physique of one of the most iconic villains in Batman history, then this article is for you. But be warned: this is not for the faint of heart or the weak of stomach. You’ll need to dedicate yourself to a grueling training regimen, eat like a horse, and supplement like a madman.

Ready to become Bane? Then let’s get started.

Tom Hardy’s Workout Plan

The first thing you need to do is join a gym. And not just any gym, but one that has all the equipment and space you need to perform a variety of compound and isometric exercises. You’ll also need to invest in some quality workout gear, such as gloves, belts, straps, and shoes.

Next, you need to follow Tom Hardy’s workout plan, which consists of working out three times a day, four days a week. Yes, you read that right: three times a day. That means you’ll have to wake up early, hit the gym before work, sneak in another session during lunch break, and finish off with a third one in the evening.

The workout plan is designed to target all the major muscle groups and build strength, size, and endurance. It involves high repetitions, medium to heavy weights, and short rest periods. You’ll also need to vary your exercises and weights every week to avoid plateaus and keep your muscles guessing.

Here is an example of Tom Hardy’s workout plan:

Monday: Chest & Legs

• Bench press: 4 sets of 10, 7, 5, 3 reps
• Incline bench press: 4 sets of 10, 7, 5, 3 reps
• Cable flyes: 4 sets of 10 reps
• Squats: 4 sets of 10, 7, 5, 3 reps
• Leg press: 4 sets of 10 reps
• Leg curl: 4 sets of 10 reps

Tuesday: Arms & Legs

• Barbell curl: 4 sets of 10, 7, 5, 3 reps
• Dumbbell curl: 4 sets of 10 reps
• Hammer curl: 4 sets of 10 reps
• Triceps pushdown: 4 sets of 10, 7, 5, 3 reps
• Skull crusher: 4 sets of 10 reps
• Dumbbell kickback: 4 sets of 10 reps
• Lunges: 4 sets of 10 reps
• Calf raise: 4 sets of 10 reps

Wednesday: Recovery

This is your only rest day of the week. Use it wisely. Stretch your muscles, do some light cardio, massage your sore spots, and relax your mind. You’ll need it for the next round of torture.

Thursday: Abs & Back

• Crunches: 4 sets of max reps
• Hanging leg raise: 4 sets of max reps
• Plank: hold for as long as possible
• Deadlift: 4 sets of 10, 7, 5, 3 reps
• Bent-over row: 4 sets of 10 reps
• Lat pulldown: 4 sets of 10 reps

Friday: Arms & Legs

Same as Tuesday.

Saturday & Sunday: Rest

You’ve earned it. Enjoy your weekend. But don’t go too crazy with the junk food or alcohol. You don’t want to undo all your hard work.

Tom Hardy’s Diet Plan

Now that you know what to do in the gym, let’s talk about what to do in the kitchen. Because as they say, abs are made in the kitchen. And so are biceps. And pecs. And quads. And everything else.

To bulk up like Tom Hardy did for Bane, you’ll need to eat a lot. And we mean a lot. Like three big meals a day plus three snacks in between. And not just any food, but high-quality food that provides enough protein, carbs, and fat to fuel your muscles and recovery.

According to Men’s Health, Tom Hardy’s daily caloric intake was around 3,300 calories, consisting of about 450 grams of carbs , 210 grams of protein , and under 90 grams of fat . That means his diet wasn’t as restrictive as other celebrity workout routines, but required a lot of mental fortitude.

Here is an example of Tom Hardy’s diet plan:

Breakfast

• 6 eggs
• 2 slices of whole wheat toast
• 1 cup of oatmeal with milk and honey
• 1 banana
• 1 glass of orange juice

Snack

• 1 protein bar
• 1 apple

Lunch

• 8 oz of chicken breast
• 1 cup of brown rice
• 1 cup of broccoli
• 1 glass of milk

Snack

• 1 whey protein shake
• 1 handful of almonds

Dinner

• 10 oz of steak
• 1 large baked potato with butter and cheese
• 1 cup of spinach
• 1 glass of water

Snack

• 1 casein protein shake
• 1 slice of cheese

As you can see, this is a lot of food. And it’s not very exciting either. But it gets the job done. If you want to spice things up, you can add some sauces, spices, or condiments to your meals, as long as they don’t add too many calories or sugar. You can also swap some foods for others with similar nutritional values, such as turkey for chicken, quinoa for rice, or yogurt for milk.

Tom Hardy’s Supplements

Last but not least, let’s talk about supplements. Because no matter how much you eat or train, sometimes you need a little extra boost to help you reach your goals. And that’s where supplements come in.

Tom Hardy used a variety of supplements to enhance his performance, recovery, and muscle growth. He took them before, during, and after his workouts, as well as between meals. Here are some of the supplements he used:

• Whey protein: This is the most popular and effective supplement for building muscle. It provides fast-digesting protein that helps your muscles repair and grow after a workout. Tom Hardy took whey protein after his workouts and between meals to boost his protein intake and muscle recovery.

• Creatine: This is another popular and effective supplement for building muscle. It increases your strength and power output by replenishing your muscles’ energy stores. Tom Hardy took creatine before his workouts to enhance his performance and lift heavier weights.

• BCAA: These are branched-chain amino acids that prevent your muscles from breaking down during a workout. They also enhance your endurance and reduce fatigue. Tom Hardy took BCAA during his workouts to protect his muscles and keep going longer.

• Multivitamin: This is a supplement that provides essential vitamins and minerals that your body needs for optimal health and function. Tom Hardy took a multivitamin daily to fill any nutritional gaps and support his overall health.

• Fish oil: This is a supplement that provides omega-3 fatty acids that reduce inflammation, improve blood flow, and support brain and heart health. Tom Hardy took fish oil daily to improve his recovery and prevent injuries.

These are some of the basic supplements that Tom Hardy used for his Bane transformation. You can use them too if you want to improve your results. But remember: supplements are not magic pills. They only work if you use them correctly and in conjunction with a proper diet and exercise plan.

Conclusion

So there you have it: the complete guide on how to become Bane in 12 weeks. It’s not easy, but it’s possible. If you follow Tom Hardy’s workout and diet plan, and supplement accordingly, you can achieve a similar physique in a relatively short time.

But be prepared to work hard, eat a lot, and sacrifice some comfort and fun. Because becoming Bane is not for everyone. It’s only for those who are willing to do whatever it takes to become the ultimate villain.

Are you one of them?