Connect with us

Workout Routines

Tom Hardy Workout Routine

Emmy Wallin Author Profile Image



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


“Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, we will get a small commission at no extra cost to you. All opinions remain our own.”


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.


Recommended Supplement Stack

Insanity Stack (Annihilate, Arachidone & Epitech)

Buy Now
We earn a commission if you click this link and make a purchase at no additional cost to you.


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


Supplements & Recommendations

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

  • Pre-Workout
  • Whey Protein
  • Multivitamins
  • BCAA’s

Whilst we don’t know the exact brand of supplements Tom Hardy uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

Best Pre-Workout Overall
Wrecked Pre-Workout (25 Servings)

Shop Huge Nutrition
We earn a commission if you click this link and make a purchase at no additional cost to you.
Best Whey Protein
Huge Whey - Whey Protein Powder (30 Servings)

Buy Now
We earn a commission if you click this link and make a purchase at no additional cost to you.
Best Multivitamin
Huge Multi High Performance Multivitamin

Buy Now
We earn a commission if you click this link and make a purchase at no additional cost to you.
Huge BCAA Supplement (25 Servings)

Buy Now
We earn a commission if you click this link and make a purchase at no additional cost to you.



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.

If you enjoyed this routine, check out some of our other actor workout routines:

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.