The Tom Hardy Workout Plan

Tom Hardy, born Edward Thomas Hardy, is a British actor best known for his role as Tommy Riordan in the movie Warrior. However, Hardy had some moderate success, prior to his critically acclaimed role as Tommy Riordan, in other films like Inception, Bronson and the hit TV miniseries Band of Brothers.

Hardy’s mainstream popularity is expected go through the roof after the latest installment of the Batman franchise The Dark Night Rises hits theaters worldwide in July. Hardy stars as Bane, the main villain of the film.

In addition to his acting merits, Hardy gained a great deal of fanfare over his physique for the film Warrior.

Tom put on a significant amount of muscle mass to play the role of a former Marine turned MMA fighter. Tom went from an average looking male in his mid-30’s to a beefed up star that’s taking Hollywood by force.

Hardy’s Workout Program

Hardy’s workout program was designed by Patrick ‘P-nut’ Monroe, a former U.S. Marine. Monroe’s philosophy was to have Hardy stay constantly active throughout the day.

In addition to a rigorous diet, Hardy had to perform various exercises 4 times per day to consistently send “signals” to his body, so that the muscles would respond accordingly.

Hardy would perform 20 minute workout sessions after he woke up, after lunch, after work, and before bed.

Unfortunately, there’s a great deal of conflicting information as to what exercises Hardy really did and in what order.

The Workout Routine

According to the UK’s edition of Men’s Health, Hardy performed the following workout routine:

The following three exercises were performed in 4 consecutive sets at 10 reps, then 7 reps, then 5 reps and the last set at 3 reps. Each set also had a slight variation of the exercise form.


  • 1st set – Hands shoulder length apart.
  • 2nd set – Diamond shape with forefingers and thumbs forming a diamond.
  • 3rd set – Hands outside of shoulder width.
  • 4th set – On your knuckles instead of flat palms.

Shoulder Flyes

Stand with feet shoulder width apart and use 8kg dumbbells or kettlebells. Turn palms forward and raise your arms from your sides up over your head like making a snow angel or a jumping jack. To increase difficulty, go up in weight or stand on one leg.


A chair is needed for this exercise. Place hands on the edge of the chair, position your butt almost flat on the ground and fully extend your legs outward in front of you. Push yourself up by extending your arms and lower yourself until your butt almost touches the ground.

The Bridge

This exercise is designed to improve flexibility and strength in the neck, back and core regions. You must be able to perform each stage before moving onto the next stage. Each stage has 4 sets of 10,7,5,3 reps like the previous three exercises.

  • Stage 1: Lie back first on the ground with knees bent and feet flat. Lift your hips off the ground like doing a pelvic thrust. Bend your elbows and place your hands palm first on the ground next to your ears. Your fingers will be pointing to your feet. Hold for 1 second before returning flat back position on the ground. This is one repetition.
  • Stage 2: Once you can successfully perform stage one with no problems, stage two has a modification at the top of the movement. You will now push your shoulders off the ground so that only your hands, feet and the top of your head is touching the ground. Make sure your hands and feet are taking on most of the weight as the head should only be slightly grazing the floor. Hold in this position for 1 second before returning to the ground.
  • Stage 3: Once you have successfully completed stage two, without any problems, stage 3 allows you to place more weight on the head in the top position. However, your hands and feet still take on roughly 85% to 90% of the load during the initial period of this stage. Eventually, you will work your way up to placing most of the pressure on your head while your hands and feet still touch the ground.
  • Stage 4: Once you have improved your flexibility and neck strength by completing the first three stages, you can move on to stage 4. This stage is a full bridge where your hands are taken off the ground and only your head and feet touch. Same reps and duration of hold.
  • Stage 5: This is the hardest stage and is only for advanced individuals who can perform stage 4 in their sleep. Get into the bridge position from stage 4. Instead of having your hands free, they will now hold a light barbell or light dumbbells. You can increase the weight when this exercise gets easier.

Abdominal Workout

This workout is designed to improve your core strength and help get those ripped abs. It also has multiple stages of 10,7,5,3 reps.

  • Stage 1: Lie on the floor with your legs fully extend and hands behind your head. Slowly lift your head and shoulders off the ground and then lift your legs off the ground. Hold for 1-2 seconds before returning.
  • Stage 2: Perform exercise in stage one, but at the top, bring knees to your elbows and hold for 1-2 seconds.
  • Stage 3: Do the same thing as Stage 2 but don’t bend your knees when bring them to your elbows. Keep your legs straight. This will also place stress on the lower back and hamstrings.
  • Stage 4: Perform the exercise from stage one but add a dumbbell or a kettlebell between your feet. Same reps as the other stages and same hold at the top of the movement.


Hardy performed this routine under the strict guidance of a professional. Do not try this program unless you have been medically cleared for rigorous training and have a personal trainer to guide you each step of the way.