Tom Hardy’s Workout Routine, Diet Plan and Supplements

Tom Hardy Is an English Actor Known for His Well Built & Functional Physique

Tom Hardy is a popular actor known for his alpha male roles in the movies and his stone-carved physique. Though not super muscular like The Rock, but he has bulked up significantly for the roles such as Charles Bronson and has been ripped for roles such as Tommy Conlon in the movie Warrior.

Nonetheless, if you’re his fan and wondering about Tom Hardy’s workout routine or his diet plan, keep reading as within this article we’re going to discuss the same.

Tom Hardy’s workout routine mainly contains a combination of heavy strength and explosive training. Likewise, his workout routine mainly focuses on whole-body compound exercises that helped him get a strong core and significant mobility with good muscular endurance according to the need and demand of the movie.

tom hardy workout routine

Tom Hardy Workout Routine – 1

Here’s Tom Hardy’s workout routine that includes five strength training sessions and two rest days.

Monday: Chest & Triceps

Exercise Sets Reps
Incline DB Press 3 8
BB Bench Press 3 8
Low Cable Fly 4 8 – 10
Decline Skull Crushers 4 8 – 10
Dips 4 8 – 10

Tuesday: Lower Body

Exercise Sets Reps
BB Back Squats 5 5
BB Deadlifts 5 5
DB Step Ups 3 8 – 12
DB Lunges 3 8 – 12
Leg Press 3 15 – 20

Wednesday: Traps & Shoulders

Exercise Sets Reps
Bent Over BB Rowing 5 5
BB Shrugs 5 5
DB Shoulder Press 5 5
Seated DB Shrugs 4 12
Side DB Lateral Raises 4 12

Thursday: Back & Biceps

Exercise Sets Reps
Weighted Pull-Ups 5 5
Underhand Gripped Lat Pulldowns 3 12 – 15
BB Curls 3 12 – 15
DB Curls (Palm – Ups) 3 12 – 15

Friday: Upper Body

Exercise Sets Reps
Bent Over BB Rowing

2

2

10 – 15

5 – 8

BB Floor Press

2

2

10 – 15

5 – 8

Lat Pull Downs (Neutral Grip)

1

2

10

5 – 8

Inverted Rowing

3

10

Plank

3

1 Min

Saturday & Sunday: Rest Day

Tom Hardy Workout Routine – 2

Another workout routine of Tom Hardy:

Monday: Back & Traps

Session 1:

Exercise Sets Reps
DB Side Lateral Raises 3 10
BB Shrugs 3 10
1 – Arm DB Rowing 3 10
BB Shrugs (Wide Grip) 3 10

Session 2:

Exercise Sets Reps
DB Shrugs 3 10
Cable Rowing 3 10
Pull-Ups (Wide Grip) 3 10
BB Deadlift 5 10-8-5-5-3-Max

Tuesday: Chest

Session 1:

Exercise Sets Reps
Push-Ups 3 20
Push-Ups (Wide Grip) 3 20
DB Bench Press 3 10
DB Flys 3 10

Session 2:

Exercise Sets Reps
Cable Flys 3 10
Incline Cable Flys 3 10
Dips 3 20
BB Bench Press 5 10-8-5-5-3-Max

Wednesday: Arms

Session 1:

Exercise Sets Reps
DB Biceps Curls 3 10
DB Hammer Curls 3 10
Triceps Cable Push Downs 3 10
Triceps Kickbacks (Cable) 3 10

Session 2:

Exercise Sets Reps
Chin – Ups 3 10
Dips 3 10
Skull Crushers 5 10
Preacher Curls 5 10

Thursday: Legs & Shoulders

Session 1:

Exercise Sets Reps
DB Side Lateral Raises 3 10
Calf Raises 3 10
DB Shrugs 3 10
Weighted Lunges 3 10

Session 2:

Exercise Sets Reps
Leg Press 3 10
BB Front Shoulder Raises 3 10
BB Back Squats 5 8-5-5-3-Max
BB Military Press 5 10-8-5-5-3-Max

Tom Hardy Diet Plan

For a muscular and active physique, nutrition is the key. And, one of Tom Hardy’s diet plan is as follows:

Meal 1:

  • Veg Omelet W/ 4 Egg Whites & 2 Whole Eggs
  • Mixed Fruits – 1 Cup
  • Ezekiel Toast – 4 Slice W/ 2 Tbsp Honey

Meal 2:

  • Grass-Fed Beef – 4 Oz
  • Green Leafy Vegetables
  • White Rice – 1 Cup

Meal 3:

  • Protein Shake – 2 Scoop Whey
  • Peanut Butter – 2 Tbsp
  • Banana – 1

Meal 4:

  • Chicken Breast – 6 Oz
  • Brown Rice – 1 Cup
  • Green Leafy Vegetables

Meal 5:

  • Tuna – 1 Pouch
  • Lettuce & Tomato
  • Green Vegetables
  • Preferred Dressing OR Mayo – 1 Tbsp
  • Whole Grain Bread – 2 Slices

Meal 6:

  • Casein Powder
  • Dried Oats – 1 Cup Mixed W/ Blueberries – ½ Cup
  • Chia Seeds – 1 Tsp

Tom Hardy’s Movies

Below is Tom Hardy’s movie list:

  • Havoc – To Be Announced
  • Venom: Let There Be Carnage – To Be Released in 2021
  • Capone – Released in 2020
  • Venom – Released in 2018
  • Star Wars: The Last Jedi – Released in 2017
  • Dunkirk – Released in 2017
  • The Revenant – Released in 2015
  • Legend – Released in 2015
  • London Road – Released in 2015
  • Mad Max: Fury Road – Released in 2015
  • Child 44 – Released in 2015
  • The Drop – Released in 2014
  • Locke – Released in 2013
  • Lawless – Released in 2012
  • The Dark Knight Rises – Released in 2012
  • This Means War – Released in 2012
  • Warrior – Released in 2011
  • Tinker Tailor Soldier Spy – Released in 2011
  • Sergeant Slaughter, My Big Brother – Released in 2011
  • Inception – Released in 2010
  • Perfect – Released in 2009
  • Thick as Thieves – Released in 2009
  • Bronson – Released in 2008
  • RocknRolla – Released in 2008
  • Sucker Punch – Released in 2008
  • The Inheritance – Released in 2007
  • WΔZ – Released in 2007
  • Flood – Released in 2007
  • Scenes of a Sexual Nature – Released in 2006
  • Minotaur – Released in 2006
  • Marie Antoinette – Released in 2006
  • Layer Cake – Released in 2004
  • EMR – Released in 2004
  • LD 50 Lethal Dose – Released in 2003
  • Dot the I – Released in 2003
  • The Reckoning – Released in 2003
  • Star Trek: Nemesis – Released in 2002
  • Deserter – Released in 2002
  • Black Hawk Down – Released in 2001

Wrapping Up

Like any other popular actor, Tom Hardy is a talented, dedicated, and hard-working person. Likewise, looking at his transformation, it’s agreeable how much disciplined he is. Nonetheless, if you’re his fan and had questions like what’s Tom Hardy’s workout routine, which helped him transform his physique, we hope this article may have been helpful to you.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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