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Tom Hardy Workout Routine




Tom Hardy's Workout Routine & Diet

Tom Hardy is known for the alpha male roles that he has played over the years, and a lot of that has come because of his stone-carved body.

Hardy has bulked up for roles like Charles Bronson in Bronson and Bane in The Dark Knight Rises and has got ripped for roles like Tommy Conlon in Warrior.

Within this article, we’ll discuss Tom Hardy’s workout routine and diet, and also the different supplements that he takes for his workout routine:


Current Stats

Height: 5’10

Weight: 178 pounds

Age: 41 years old 

Birthday: 15th of September, 1977

Birthplace: Hammersmith, London 

Accolades: BAFTA Awards Winner, 2011


Workout Principles

For the role of Charles Bronson, Hardy concentrated more on bodyweight exercises like pull ups, press ups, push ups and ab workouts. He had to gain weight and his nutrition mainly included a lot of carbs and protein.


Tom Hardy’s Workout Routine

Within Hardy’s workout routine, usually performs a total of 7 exercises. On Saturday and Sunday Hardy has his both rest days, which is also important.

Tom Hardy trusts his training entirely to his long-time coach Patrick ‘P-Nut Monroe’. Patrick believes in a system of training he calls ‘signaling’ in which the body is trained throughout the day up to four times in small bursts.

Here is Tom Hardy’s workout routine:


Monday: Chest and Triceps

Within this routine, Hardy performs 5 exercises, keeping within a 8-10 rep range for each set.

Here’s Tom Hardy’s chest and triceps routine:

1. Incline Dumbbell Chest Press (3 sets, 8 reps)

2. Barbell Bench Press (3 sets, 8 reps)

3. Low Cable Fly (4 sets, 8-10 reps)

4. Decline Skull Crusher (4 sets, 8-10 reps)

5. Dips (4 sets, 8-10 reps)


Tuesday: Lower Body

On Tuesday, Tom targets lower body. There are 7 different exercises within his lower body routine.

Here’s Tom Hardy’s lower body routine: 

1. Barbell Squat (5 sets, 5 reps)

2. Barbell Deadlift (5 sets, 5 reps)

3. Dumbbell Step Ups (3 sets, 8-12 reps)

4. Dumbbell Lunge (3 sets, 8-12 reps)

5. Leg Press (3 sets, 15-20 reps)


Wednesday: Traps and Shoulders

On Wednesday, Hardy performs a traps and shoulders routine, focusing major 5 exercises. Every set is around 5-12 reps.

Here’s Tom Hardy’s traps and shoulders routine:

1. Barbell Row (5 sets, 5 reps)

2. Barbell Shrug (5 sets, 5 reps)

3. Dumbbell Shoulder Press (5 sets, 5 reps)

4. Seated Dumbbell Shrug (4 sets, 12 reps)

5. Dumbbell Lateral Raise (4 sets, 12 reps)


Thursday: Back and Biceps

On Thursday, Tom hits his back and biceps routine for 4 exercises. Each exercise is performed for 3-5 sets and 5-15 reps.

Here’s Tom Hardy’s back and biceps routine: 

1. Weighted Pull Ups (5 sets, 5 reps)

2. Underhand Grip Lat Pulldown (3 sets, 12-15 reps)

3. Barbell Curl (3 sets, 12-15 reps)

4. Dumbbell Palms-Up Curl (3 sets, 12-15 reps)


Friday: Upper Focused

On Friday, he hits an upper body workout routine by doing 6 different exercises.

Here’s Tom Hardy’s upper body routine:

1. Bent Over Barbell Row (2 sets, 10-15 reps) & (2 sets, 5-8 reps)

2. Floor Press (2 sets, 10-15 reps) & (2 sets, 5-8 reps)

3. Neutral Grip Pull Up (1 set, 10 reps) & (2 sets, until failure)

4. Push Press (1 set, 10 reps) & (2 sets, 5-8 reps)

5. Inverted Row (3 sets, 10 reps)

6. Plank (3 sets, 60 seconds)


Saturday and Sunday: Rest

Both Saturday and Sunday is rest for Hardy. It’s the time when he relaxes and let his body recover.


Tom Hardy’s Diet

Hardy consumes 5-6 meals of lean protein and complex carbohydrates like chicken, fish, vegetables, and oats.

This, however, drastically changed when he had to put on bulk for the role of Batman in Dark Knight Rises. His diet included lots of carbs, milk, protein shakes, and other supplements.

Here is Tom Hardy’s diet:

Meal 1:

  • Veggie Omelet with 4 egg whites and 2 full eggs
  • 4 slices of Ezekiel toast and 2 tbsp. of honey
  • 1 cup of mixed fruit

Meal 2:

  • 4oz of grass-fed beef
  • 1 cup of white rice
  • Green leafy vegetables

Meal 3:

  • Protein shake with 2 scoops of protein
  • 2 tbsp of peanut butter
  • 1 banana

Meal 4:

  • 6oz of chicken breast
  • 1 cup of brown rice
  • Green leafy vegetables

Meal 5:

  • 1 pouch of tuna
  • 1 tbsp of preferred dressing or mayo, 2 slices of whole grain bread
  • Lettuce and tomato, and green vegetables

Meal 6:

  • 1 cup of (dried) oats cooked and mixed with a ½ cup of blueberries
  • 1 tbsp of chia seeds
  • Casein protein



Tom Hardy uses the following supplements to help fuel his gains:

  • Trembolex Ultra
  • Vigor Muscle Nitro
  • BCAA’s



We can all agree that Tom Hardy is an awesome actor.

Not only does he perform the role magnificently, but he often does a whole body transformation, from MMA fighter in Warrior, muscly Bane in Batman, to not so muscly Hansome Bob in RocknRolla.

What do you think about Tom Hardy’s workout routine and diet? Leave a comment below.

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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