Tom Hardy’s Diet and Training Routine for Dark Knight Rises

Tom Hardy is an English actor known for his roles in Warrior and The Dark Knight Rises.

The two characters he played had very different diets and fitness regimens, but in this article we’ll talk about his most recognizable role as Bane.

Tom Hardy’s diet for Dark Knight Rises

Tom Hardy’s character in Dark Knight Rises is meant to be a big man, which is why Hardy gained 30 pounds. Therefore, his diet had to be structured in a way that he could bulk up on him.

Hardy used to have six full meals a day, packed with carbs and protein to gain mass. She also included a bunch of supplements, both protein and vitamin, to speed recovery and amplify gains.


Tom Hardy took whey protein (generally considered the highest quality protein supplement available) to accelerate muscle growth. He also had creatine and glutamine for the same purpose. He also regularly ate protein bars to increase his protein and nutrient intake.

Hardy included multivitamin supplements in her diet to make up for nutritional deficiencies and provide an adequate intake of vitamins and minerals such as calcium, magnesium, fiber and potassium.


Tom Hardy ate six full meals a day, including high-calorie foods like eggs, oatmeal, steak, rice, and chicken along with other foods in amounts sufficient to meet his daily calorie limit.

For her first meal, she ate two whole eggs, four egg whites, four slices of whole-grain toast, and mixed fruits and nuts, which provided her body with a variety of protein, carbohydrates, and healthy fats.

For his second meal, Hardy ate 200 grams (7 oz) of lean steak and 100 grams of brown rice combined with grilled asparagus.

Meal 3 would typically be a shake made with two scoops of whey protein, one scoop of peanut butter, skim or almond milk, and a banana.

For his fourth meal of the day, Hardy ate 8 ounces (225 grams) of chicken breast, 200 grams of brown rice, and grilled vegetables.

For her fifth meal, she had a tuna sandwich or wrap with 90g-100g tuna, tomato, and lettuce on 2 slices of whole wheat bread or 1 whole wheat pita wrap.

The last meal of the day would consist of 100-150 grams of oatmeal, a scoop of whey protein, and a handful of blueberries.

Tom Hardy’s workout routine

Bane’s character was designed to be one of the most physically dominant villains of all time. So Tom Hardy had to work out four times a week to build 30 pounds of gross muscle.

The hypertrophy-focused training program maximized the growth of Hardy’s chest, arms, back, and leg muscles. The A-lister increased his weight from 76 kg (165 Ibs) to 90 kg (198 Ibs) (200 Ibs).

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Using barbells, dumbbells, machines, and his bodyweight, each session consisted of complex movements and some isometric exercises that required high reps of medium to heavy weights and used medium to heavy weights.

This type of rigorous exercise regimen usually requires an active rest day. That was essential to giving Hardy adequate rest and recovery time.

On Mondays, he trained his chest and legs with exercises like Floor Crunch, Incline Barbell Bench Press, Partial Deadlift, and more. Usually she performed two sets of five to eight sets.

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On Tuesdays, Hardy worked out his arms and legs with exercises like Seated Barbell Curls, Hanging Leg Raise, Modified Hamstring Raise, Walking Lunges and more. Usually he performed two sets of five to eight sets.

Wednesday used to be a recovery day for Hardy, where he typically did static stretching and mobility exercises.

Thursday was a day of abs and back training for Tom Hardy, with exercises like the Wide Grip Upright Row, T Bar, Barbell Row, Side to Side Pull Up and others.

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On Friday, he would work out his arms and legs again with lying leg raises, Romanian deadlifts, single-leg press, weighted front squat and more.

Put off

Tom Hardy followed a crazy diet and workout plan for his role as Bane in the movie ‘Dark Knight Rises’. He gained 30 pounds in sheer muscle and strength for the film.

You need to understand that celebrity workouts and diets for a particular role can be challenging, even bordering on the extreme. Hardy’s training and diet regimen is not strictly sustainable in the long term. Of course, she can take inspiration from her routine, but keep in mind that she did it for a role.

Q. Have you seen Dark Knight Rises?

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