Tom Hardy Beastly Workout Plan to Achieve Body Goals

No doubt, Tom Hardy is one of the famous actors in the world of entertainment nowadays. He transformed his body through various training sessions over time and fans all over the world are overwhelmed with the results!

He played significant roles in the movie industry such as ‘Inception,’ ‘Mad Max: Fury Road,‘ ‘Warrior,’ and the ‘The Dark Knight Rises.’ For Hardy, he knows that different role in the movies requires different body physique and that’s why he spent all his time to achieve the body he wanted to have.

Thus, in this article, we will discuss further who is Tom Hardy and how did he transform his body. In the same way, we will also discuss his workout plans and how to do each exercise.

Who is Tom Hardy?

Early Life and Career

Edward Thomas Hardy or Tom Hardy is a former rapper and has now become an English actor and producer. Consequently, he has appeared in several movies that have become a hit internationally.

First thing to know, Tom Hardy was born in a District of West London called Hammersmith on September 15, 1977. He is the only son of Anne who is a painter and Edward who is a writer. He studied at acting at Richmond Drama School and Drama Centre in London in 1998.

At the age of 21, Hardy won the Big Breakfast Find Me a Supermodel competition. After that, he joined Drama clubs and mini-television series such as the Band of Brothers. Then, he continued appearing in various films and TV series internationally.

Personal Life

Tom Hardy married Sarah Ward who is a film producer in 1999. However, they also divorced in 2004.

He has a son with Rachael Speed, who is the assistant director of The Virgin Queen TV series. They also separated in 2009.

In 2009, he began a new relationship with Charlotte Riley and got married in 2004. In October 2015, Riley gave birth to their first child.

Now, the two are still together with their child.

Films and Tv Series

His debut character was Ridley Scott in the 2001 movie the Black Hawk Down. Then, he also appeared in other films such as the Star Trek: Nemesis in 2002, RocknRolla in 2008, Bronson in 2008, Inception in 2010, Warrior in 2011, Tinker Tailor Soldier Spy in 2011, Lawless in 2012, Locke in 2013, and The Drop in 2014.

In 2015, he played the role of John Fitzgerald in The Revenant. On the same year, he played the role of Mad Max Rockatansky in ‘Mad Max: Fury Road.’

Apart from such films, he became notable for his role as Bane in The Dark Knight Rises in 2012.

He also appeared in television series like the Band of Brothers in 2001, The Virgin Queen in 2005, Wuthering Heights in 2008, The Take in 2009, and Peaky Blinders in 2013 to 2017.

He also co-produced and created the ‘Taboo’ series in 2017.

Stage Plays

Meanwhile, Tom Hardy has performed in both American and British stages. He played as Skank in the 2003 production of In Arabia We’d All Be Kings and nominated as the Most Promising Newcomer.

Also in 2003, he received the London Evening Standard Theatre Award for his roles as Skank in Arabia We’d All Be Kings and Luca in Blood.

In 2009, he starred the Man of Mode and in 2010 The Long Red Road.

All of his stage-plays received positive feedbacks from directors, crews, fellow actors, critics, and audiences.

Awards and Recognitions

In 2009, he garnered the Best Actor at the British Independent Film Award. Meanwhile, in 2010, he won the Breakout Performance for his role in Inception. 

In 2011, he received the Rising Star award during the BAFTA ceremonies. And in 2014, he won as the Best Actor in his film Locke.

Meanwhile, in the following years, he won as the Best Actor and Actor of the Year in The Legend and Best Actor and British Actor of the Year in Mad Max: Fury Road.

Apart from such awards, Tom also received several recognitions.

In 2010, Tom Hardy became an ambassador for a charity in the United Kingdom which is the Prince’s Trust. He was also named as one of 50’s Best Dressed British Men by GQ Magazine in 2015.

Tom Hardy Body Goals in Films

Nowadays, Tom Hardy is famous for his slimming and bulking up roles in Bronson, the Dark Knight Rises, and Warrior. 

For the movie Bronson, Tom Hardy tried to put some bulk in his body with muscle and fat in a short period. He usually does bodyweight resistance exercises.

Bronson required him to have some fat in his diet, so he was not aiming to be leaner in this movie. He put on about 7 pounds of weight each week without using any steroids.

Meanwhile, for the movie Warrior, he played the role of an ex-soldier and an MMA fighter. He prepared for this character like a real MMA fighter with kickboxing, Muay Thai, and boxing every day.

Finally, for playing the role of Bane in the Dark Knight Rises, he put about 30 pounds of weights in just three months.

Tom Hardy Workout Plan

Now, the following is the sample workout plan of Tom Hardy which is authored by Brad Borland. He usually does this workout for 60 to 75 minutes, four days per week, for six weeks.

The primary goal of this plan is to build muscles, this is a split workout type, and this is for intermediate level both male and female.

On the other hand, the equipment required are dumbbells, barbells, bodyweights, and other machines.

Below is a sample workout plan that you can use on Monday, Tuesday, Thursday, and Friday. Wednesday and Weekends are rest days.

Monday

Exercise	Warm-Up	Working Sets	Rest Periods
Dumbbell Floor Press		2 sets, 5 to 8 reps	2 minutes
Dumbbell Lateral Raise		Two sets, 10 to 15 reps	Two minutes
Floor Clean and Push Press	1 set, 10 minutes	2 sets, 5 to 9 reps	2 minutes
Floor Crunch		4 sets, 10 to 20 reps	1 minute
Incline Barbell Bench Press	2 sets, 10 to 15 mins	Two sets, 5 to 8 reps	2 minutes
Modified Arching Pull Up	1 set, 10 minutes	As Many As Possible	2 minutes

Tuesday

Exercise	Warm-Up	Working Sets	Rest Periods
Dips	1 set, 10 minutes	2 sets, 5 to 8 reps	2 minutes
Dumbbell Calf Raise-Run the Rack	1 set, 15 minutes	Two sets, three reps by the Rack	Two minutes
Full-Range Squat	2 sets, 10 to 15 mins	Five sets, Ten reps	2 minutes
Hanging Leg Raise		4 sets, 10 to 20 reps	1 minute
Modified Hamstring Raise	1 set, 10 minutes	2 sets, As Many As Possible	2 minutes
Seated Barbell Curl	1 set, 10 minutes	Two sets, 5 to 8 reps	Two minutes
Walking Lunge		2 lengths	2 minutes

Thursday

Exercise	Warm-Up	Working Sets	Rest Periods
Barbell Bench Press	2 sets, 10 to 15 mins	Two sets, 8-12 reps	2 minutes
Double Plate Raise	1 set, 10 minutes	Two sets, 8-12 reps	Two minutes
Feet Elevated 3 Point Rush-Up		2 sets, As many as possible	Two minutes
Incline Sit-Up		4 sets, 10 to 20 reps	1 minute
Side to Side Pull-Up	One set, 10 minutes	2 sets, As many as possible	2 minutes
T Bar or Barbell Row	1 set, 10 minutes	Two sets, 8-12 reps	Two minutes
Wide Grip Upright Row		2 sets, 8-12 reps	2 minutes

Friday

Exercise	Warm-Up	Working Sets	Rest Periods
1 1/2 rep Front Squat	2 sets, 10 to 15 mins	Two  sets, 10 to 15 reps	2 minutes
Decline Close Grip Tricep Press	1 set, 10 minutes	2 sets, 8-12 reps	Two minutes
Lying Leg Raise		4 sets, 10 to 20 reps	1 minute
Romanian Deadlift	One set, 10 minutes	Two sets, 8-12 reps	Two minutes
Seated Calf Raise	1 set, 10-15 minutes	Two sets, 10 to 15 reps	Two minutes
Single Leg Press		2 sets, 8-12 reps	2 minutes
Standing Dumbbell Curl	1 set, 10 minutes	Two sets, 8-12 reps	2 minutes

Understanding the Exercises More

In this portion, we will discuss individually the workout plan above. These are also some of the workouts of Tom Hardy as he prepares his body for the Bane role in the movie The Dark Knight Rises. Check each exercise now:

1 ½ Rep Front Squat

First, if you are having issues as you hold the weight of the barbell on your shoulders during a front squat just like many people, then you can try the 1 1/2 rep sets.

To do this, go down together to the bar and go halfway up only. Next, descend again, and now you can complete the full range motion repetition.

With this, your body will be able to feel the light weight of the barbell feel like it’s a ton!

Close-grip Triceps Press on a Decline Bench

Now, unlike the conventional close-grip triceps press that you regularly do in the gym, you can try another variation to customize your exercise which is the close-grip triceps press on a decline bench.

This will surely provide you with a better shoulder relief and movement advantage.

Double Plate Raise

Meanwhile, if you wish to look like a beast and challenge your arm’s grip, then try the double plate raise.

To do this, go to the standard front plate raise using two plates which are smaller in size. Use two small plates instead of one plate only which can fit in your grip.

You can also try lifting two 25 plates if you can’t raise the 45 plates yet. Surely, your forearms will burn and scream with the intensity!

Floor Press with Dumbbells

The Floor Press with Dumbbells will hit your body hard and make you sweat intensely. To do this, just lay down on the floor with two dumbbells on both of your hands. Then, press them up and pause on the last half of the movement.

In doing this, make sure that you do not rest your upper arms on the floor but remember just touch the floor and go.

Modified Arching Pull-up

On the other hand, you can perform this modified arching pull-up by first, completing the regular pull-up. Then, instead of bringing your chest close to the bar, bring your stomach close to the bar.

Modified Hamstring Raise

Meanwhile, if you have found out that your gym does not have an actual horizontal bench where you can perform your hamstring or glutes raises, then you can use the angled hyperextension bench. Therefore, the modified hamstring raise can be a useful inclusion in your workout.

To do this, make sure that you keep your knees near the bench and extend your body out. Be alert as well that your body must always be horizontal to the floor.

Next, curl yourself back like how you do in a leg curl and keep the horizontal position.

Partial Deadlift

In addition, the Partial Deadlift is on the Tom Hardy workout plan.

To do this, you can start with the bar just below your knees. Then, crank the bar out off the end of a bench, or you can set it in a Smith machine, you can choose what’s best for you.

Pull-Up Side to Side

This exercise is an all-time favorite of Arnold Schwarzenegger which is also performed by Tom Hardy. To do this, you can just take a close and parallel grip alternate to both sides of your head close to the bar.

Push Press and Floor Clean

Another Bane body workout is the push press and floor clean. This exercise can make your hormone surge up. It is used to enhance the strength of the shoulder, develop mass, and build the power of the body.

To do this, simply grab the bar from the floor unto your hips, legs, and until your shoulders. From this position, have a slight bump using your legs and press the bar overhead using your traps, arms, and deltoids.

This exercise is not a clean jerk, but it is a regular shoulder press exercise.

Dumbbell Calf Raise, Run-the-Rack

With this type of exercise, you need to use a heavy dumbbell and don’t think about how heavy it is. Then, start performing the one-leg calf raises upward away from the floor for each leg.

Once you are through with each leg, you can start using the lighter weight and repeat the exercise. Before stopping, make sure that you run the entire rack first.

Seated Barbell Curl

The Seated barbell curl will enhance your strength even in short period. To do this, sit and put the barbell in your lap. Then, curl up but make sure that it is only upper half.

As you go down, make sure that you don’t rest the bar. Just touch and go again.

Three-Point Push-up with Feet Elevated

With this exercise, put your feet on a bench and put your hands on the floor just like how you do it in a push-up position. Then, put your one foot on top of the other. Now, only one of your foot will be touching the bench.

Wide-Grip Upright Row

Lastly, it is the wide-grip upright row. To do this, just take a grip just like how you do the regular hold. However, it must be 8 to 12 inches wider and now try to pull up with your elbows.

Through this exercise, you can hit your middle deltoids, unlike the standard close-grip upright rows.

Conclusion

In sum, Tom Hardy has worked his way towards fame and fitness, and now he is reaping his success. He started his career with the right kind of motivation. Thus, fans all over the world are motivated to be like him.

If you wish to follow the workout plans of Tom Hardy, make sure that you consult an expert so you will have a guide throughout the routine.

Lastly, do not be afraid to try something new and may these workout plans be a challenge to you as you set another chapter of your life.