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The Insane Bane Training Program

The Insane Bane Training Program

Average: 4.3 (135 votes)
4.3 5 135
The insane Bane training program. Get insane like Batman's nemesis Bane: add these unique lifts and intensity techniques to your next workout.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

Tom Hardy put on some serious muscle for the role of Bane in the Dark Knight Rises movie. After all, Bane is an imposing character, physically intimidating and more of a superior physical match for the Caped Crusader. Strong, commanding and powerful, his presence speaks for itself.

Couldn’t we all use a little more power and strength in our lives? Does your current routine need a little kick in the butt? Maybe you need a few new moves, techniques and tips to get you growing bigger and stronger again?

The following are some plateau-busting, intensity-amplifying tactics so you can be more like Bane!

14 Superhero-Crushing Moves to Grow On

Floor clean and push press: This move will get your hormones surging for sure! Used primarily as a shoulder strength and power builder, it will pack on serious mass all over. Simply clean the bar from the floor using hips, legs and shoulder rotation to catch the bar on your shoulders. From this position use a slight bump with your legs to press the bar overhead with your deltoids, arms and traps. This isn’t a clean and jerk per se, but more of a clean and shoulder press.

Wide-grip upright row: Simply take a grip 8-12 inches wider than shoulder width and pull up with your elbows. This will hit the middle deltoids more than a standard close-grip upright row.

Double plate raise: Want to challenge your grip and look like a beast? Try the standard front plate raise with two smaller plates instead of one that can comfortably fit in your grip. If you can do a 45 pound plate, try two 25s. Your forearms will be screaming for more!

Decline bench close-grip triceps press: You’ve done plenty of close-grip benches in your day, right? Try it on a decline bench for a better mechanical advantage and shoulder relief.

Seated barbell curl: As the name implies, the seated barbell curl will jack up your strength in no time. Sit with the barbell in your lap and curl up only the upper half of the move. On the way down don’t rest the bar, just touch and go.

Modified arching pull-up: Perform a regular, shoulder width pull-up with an underhand grip and instead of bringing your chest to the bar, try bringing your stomach to the bar.

Partial deadlift: I couldn’t help but add this one in. Start with the bar just below your knees. You can crank these out off of the end of a bench or set in a Smith machine.

Side-to-side pull-up: An old favorite of Arnold, take a close, parallel grip and alternate each side of your head up to the bar.

Floor press with dumbbells: This will hit that sweet spot for a bigger bench. Simply lay down on the floor with two dumbbells and press them up on the last half of the movement. Be sure not to rest your upper arms on the floor, just touch and go.

Feet-elevated three-point push-up: Prop your feet on a bench and hands on the floor in the push-up position. Put one foot on top of the other so only the single foot is touching the bench.

Full-range squat: You may be scratching your head as to why this one’s on the list. There is good reason: I can count on one hand in my over twenty years lifting that I have seen someone do a full-range free weight squat. If you are one of the unlucky ones, swallow your pride, cut your weight in half and get to work.

1 ½ rep front squat: If you are like many, you may have a bit of difficulty holding heavy weight on your shoulders during a front squat. Try 1 ½ rep sets. Descend with the bar and only go halfway up, descend again and then complete a full range of motion rep. That is one rep. This technique will make light weight feel like a ton!

Modified ham raise: If you find your gym without a true horizontal bench to perform glute/ham raises, but you are able to use an angled hyperextension bench then this move will be a welcomed addition. Keeping your knees on the bench, extend your body out staying horizontal to the floor. Curl yourself back in (like a leg curl) keeping that horizontal position.

Run-the-rack dumbbell calf raise: Choose a heavy dumbbell, don’t think about it too much, just do it! Perform one-legged calf raises off of the floor for each leg. Once you are finished with both legs, choose the next lighter weight and repeat. Run the entire rack before stopping.

The Insane Bane Training Program

Now let’s put these moves in a program to get you growing again and build a physique even a superhero would envy. Below is a sample program best utilized on a Monday, Tuesday, Thursday, Friday schedule with Wednesday and the weekend off.

The modified moves are highlighted.

Monday
Monday
Exercise Warm Up Working Sets Rest Periods
Incline Barbell Bench Press 2 x 10-15 2 x 5-8 2 minutes
Dumbbell Floor Press   2 x 5-8 2 minutes
Modified Arching Pull Up 1 x 10 AMAP 2 minutes
Partial Deadlift 1 x 10 2 x 5-8 2 minutes
Floor Clean and Push Press 1 x 10 2 x 5-8 2 minutes
Dumbbell Lateral Raise   2 x 10-15 2 minutes
Floor Crunch   4 x 10-20 1 minute
Tuesday
Tuesday
Exercise Warm Up Working Sets Rest Periods
Dumbbell Calf Raise - Run The Rack 1 x 15 2x3 by Rack 2 minutes
Full-Range Squat 2 x 10-15 5-10 2 minutes
Walking Lunge   2 Lengths 2 minutes
Modified Hamstring Raise 1 x 10 2 x AMAP 2 minutes
Seated Barbell Curl 1 x 10 2 x 5-8 2 minutes
Dips 1 x 10 2 x 5-8 2 minutes
Hanging Leg Raise   4 x 10-20 1 minute
Thursday
Thursday
Exercise Warm Up Working Sets Rest Periods
Barbell Bench Press 2 x 10-15 2 x 8-12 2 minutes
Feet Elevated 3 Point Push Up   2 x AMAP 2 minutes
Side to Side Pull Up 1 x 10 2 x AMAP 2 minutes
T Bar or Barbell Row 1 x 10 2 x 8-12 2 minutes
Double Plate Raise 1 x 10 2 x 8-12 2 minutes
Wide Grip Upright Row   2 x 8-12 2 minutes
Incline Sit Up   4 x 10-20 1 minute
Friday
Friday
Exercise Warm Up Working Sets Rest Periods
Seated Calf Raise 1 x 10-15 2 x 10-15 2 minutes
1 1/2 rep Front Squat 2 x 10-15 2 x 8-12 2 minutes
Single Leg Press   2 x 8-12 2 minutes
Romanian Deadlift 1 x 10 2 x 8-12 2 minutes
Standing Dumbbell Curl 1 x 10 2 x 8-12 2 minutes
Decline Close Grip Tricep Press 1 x 10 2 x 8-12 2 minutes
Lying Leg Raise   4 x 10-20 1 minute

AMAP = As Many As Possible.

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    Average: 4.3 (135 votes)
  • About The Author
    Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor.
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Comments (159)

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Josh
Posted Tue, 07/24/2012 - 11:29

Are there any supplements besides basic protein powder recommended for this?

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Mike
Posted Wed, 10/31/2012 - 16:47

Proteins are the building blocks to all of life on this planet. You don't need a bunch of BS supplements. Make sure you get in 6 meals a day containing at least carbs & Protein. Obviously you want more then just that, just make sure you include a good amount of both. Carbs are most important for gathering energy to supply your body with these proteins. Last but not least, DRINK WATER!! before and after every meal & lots of it. This is what created you and everything else on this planet.

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Brad
Posted Thu, 11/01/2012 - 16:40

Hi Josh, check out www.WorkoutLab.net for more info.
Brad

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Jake
Posted Wed, 07/25/2012 - 03:02

I'm going to give this routine a shot on Monday. I've been currently doing the 4 Day Intermediate split created by Troy A. Dolfi for the last 5 or so months and have been impressed with my results. Can I do the regiment that is requested for Monday and Tuesday in the same day? I've gotten to a point where I can do that in my other routine where I can do Monday and Tuesdays work out on Monday, then Thursday and Fridays work out on Tuesday, then I usually alternate until Friday; leaving Saturday - Sunday my rest periods.

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Matheus
Posted Thu, 07/26/2012 - 20:55

tutorials on how to do these excersise would be nice :D

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Aaron
Posted Mon, 07/30/2012 - 12:21

Im just curious as to why you only suggest 2 working sets per exercise? I was under the impression that one would need to do more sets in order to get the best results, can you explain why you suggest only 2 sets per exercise? thanks!

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Mike o hearn
Posted Mon, 08/06/2012 - 13:27

Mostly because majority of the exercises are compound exercises and high intensity ones so total volume of exercise power muscle is actually more than what you'd be doing if you did 3-4 sets of isolation movements. So that's why 2 :) also I'd keep my reps low (3-5) and not go to failure to get best strength and muscle growth.

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Jeremy
Posted Tue, 08/14/2012 - 16:20

To build muscle requires high weight and low reps and sets, toning requires high reps and sets and low weights. Hopefully this answers your question.

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Mike
Posted Wed, 10/31/2012 - 16:50

Thats not accurate at all. How do you expect to work your H1 fibers? Or any of your ligaments? You will eventually hurt yourself only lifting small reps...

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mike
Posted Mon, 02/11/2013 - 15:02

It is for gaining mass not to tone lose fat. Long breaks, low reps, low sets, and heavy writers are key for a mass gaining exercise. Look at Dorian Yates workout video at body building.com. You'll know weekday I mean.

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Andy
Posted Tue, 07/30/2013 - 12:59

I know these posts are old, but wanted to respond. I've been doing this workout as he says for 4 weeks now. So far I have gone up in weight each week on every "big" lift and seen more definition and some strength on the smaller lifts. I was VERY surprised, but very happy with it so far.

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uriel alvarado
Posted Thu, 08/02/2012 - 23:56

Just started this work out, its awesome. Talk about breaking a sweat. Killer work out!!!

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adrian
Posted Fri, 08/10/2012 - 17:49

this' gonna be fun as hell >=] thanks a ton for writing this up!

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Brad
Posted Thu, 08/23/2012 - 15:21

Adrian,
You are welcome! let us know how you do.
Best,
Brad
www.WorkoutLab.net

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Nathan
Posted Mon, 08/13/2012 - 17:56

can someone put there workout on here so i understand how much weight i should use for each warm-up set and working set. Kinda Confusing...

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Brandon
Posted Tue, 08/14/2012 - 17:51

I would use half the weight you are going to use for your sets, as a warm up weight. That's what I use and it gets my muscles good and warm for the sets.

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Brad
Posted Thu, 08/16/2012 - 17:05

Thanks for all the great comments. I would love to hear about your personal experiences with the program.
Brad

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Darren
Posted Sun, 08/19/2012 - 16:46

How about a short piece on the diet ! Is this enough as it doesn't seem like enough ?

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george
Posted Thu, 08/23/2012 - 14:39

for tuesday. how many squat sets? and is it ok to do good mornings instead of the modified hamstring?

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Brad
Posted Thu, 08/23/2012 - 15:19

Hi George,
Two working sets for squats. That must be a typo when it was published. And yes, good mornings are an excellent ham builder.
Best!
Brad

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george
Posted Fri, 08/24/2012 - 03:39

thanks so much for the writeup and prompt response much appreciated!

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Brad
Posted Thu, 08/30/2012 - 00:22

Hey George! You are very welcome. Good luck on the program and let me know how you do.
Brad

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Ed
Posted Tue, 08/28/2012 - 13:03

Hi,
I am thinking of starting this program, but I have had to modify it abit using the app Jefit as I don't have a gym membership so don't have access to machines. But I have a bench, Barbell, Dumbbell's and 80kg worth of weights at home. If I was to do this program how long would you say till I see any difference's? I am going to make sure I get alot of good food in aswell as I know that's important. Its all easier said than done but I'm fed up of being skinny and want to have (get near enough) the look of Bane.

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Brad
Posted Thu, 08/30/2012 - 00:21

Hi Ed. Well, your results all depend on how well you adhere to your plan. Discipline in training, diet and rest is an absolute requirement regarding making significant gains. Set a goal, make a plan and work like hell to get there!
Best!
Brad

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Gaz
Posted Tue, 09/04/2012 - 06:22

Hi Brad, great looking routine.

I've just come out of 16 weeks training with a Poliquin personal training team in Sydney, stripping down fat and building lean muscle. Now I'm up of putting size back on and this look likes the ideal workout. I've done the Mon and Tues sessions, so far so good!

Will let you know how I get on.

Thanks

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Brad
Posted Tue, 09/04/2012 - 20:59

Hi Gaz. That's great! Stay in touch.
Brad
www.WorkoutLab.net

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Gaz
Posted Mon, 10/29/2012 - 22:07

Hi Brad,

Into my 8th week of your Bane program. It's been great, bulked up a load, which was the goal.

What do you suggest I do now; continue or change routine? If its a routine change, can you suggest one from your list?

Much appreciated

Gaz

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Brad
Posted Thu, 11/01/2012 - 16:44

Gaz, if you need a change check out my site and this workout program:
http://workoutlab.net/grow-muscle-get-stronger-and-lean-up-build-your-ve...

Let me know what you think,
Brad

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chris
Posted Mon, 11/26/2012 - 23:44

I was wondering how to do some of these exercises. like the modified arching pull ups,

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Matt
Posted Thu, 09/06/2012 - 16:03

Lighter weight on the warm up set than the actual working set I'm guessing?
and that double plate raise is killer

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Brad
Posted Tue, 09/11/2012 - 12:52

Hey Matt. Yes, lighter weight to get the blood into the muscle and primed for the work ahead. Yes, the plate raise is a favorite of mine!

Brad
www.WorkoutLab.net

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frank
Posted Thu, 09/06/2012 - 16:10

is the rest in between each set? or each exercise?

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Brad
Posted Tue, 09/11/2012 - 12:51

Hi Frank. The rest is between each set.

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Dzap22
Posted Fri, 09/07/2012 - 00:41

Hey Brad. I am currently a college student with plenty of free time to fit in workouts. I'm currently 220 pounds of a lot of muscle but also some fat. My main goal is to look something like Tom Hardy as Bane from the new Batman movie. But I have been confused as of lately because I have found both workouts to build muscle mass like Tom Hardy did for this movie, and ones that get you shredded like the 300 workout. If I still have some fat in the way should I do this 300 program first to lose it and get the fat out of the way or should I just jump into the type of workout Tom Hardy did to become Bane and hope that the muscle gains just overpower the fat? I have been struggling with this conflict for a while and could really use some advice and any at all would be greatly appreciated. Cheers

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Brad
Posted Tue, 09/11/2012 - 12:50

Hello. I would stick to a plan for at least six weeks to see if you are gaining (or losing) the way you intend. Try the Bane workout for a while - you'll have nothing to lose but fat and plenty of muscle to gain. Also, check out some of my other articles here at this site and on www.WorkoutLab.net

Best,
Brad

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rem
Posted Tue, 09/11/2012 - 12:17

This is confusing because I have found a 3 day split simmilar to this labeled as Bane's workout, hitting all muscles on every workout 3 times a week. Example. Day 1 A1. Inclined Dumbbell Bench Press A2. One-Arm Bent-over Row Reps: 8, 6, 4, 6, 8 Rest: 120 seconds B1. Push-Press B2. Snatch Reps: 8, 6, 6, 8 Rest: 120 seconds C1. Deadlift C2. Front Squat Reps: 8, 6, 4, 12 Rest: 120 seconds. Can anyone tell me which workout is better for maximum hypertrophy? I'm 6'0 175-180lbs trying to put on some weight(30lbs would be nice). I also have a pretty fast metabolism. If anyone can help I'd appreciate it.

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rick
Posted Thu, 09/13/2012 - 13:23

Just done the first two workouts and really enjoyed it what cv should I do with the bane routine?

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Li
Posted Tue, 09/18/2012 - 22:03

Brad, I'm currently in phase 2 of your Avengers workout and I'm really enjoying it thus far. I'm looking to try out this routine sometime in the dead of winter in order to make greater mass gains without the worry of getting cut yet.

Really my primary question is to please elaborate on the "Modified Ham Raise." My gym has plenty of flat benches and hyperextension benches, but I don't understand your description for the exercise at all...

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Brad
Posted Thu, 09/20/2012 - 12:43

It's a lot like a glute/ham raise but you bend at the hips as well to keep your torso parallel with the floor.

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Dzap22
Posted Fri, 09/21/2012 - 13:35

Thanks a lot Brad! Is there any cardio I should include with this?

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Brad
Posted Fri, 09/21/2012 - 14:50

You can always add in cardio depending on how much you feel you need. If it is just for heart health then three 20 minute sessions per week will do. If you are after fat loss then try out some HIIT cardio 3-4 times per week for 15-20 minutes.

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David
Posted Sun, 09/23/2012 - 03:30

Brad,
I am currently about to start phase 3 of your Avengers program. I'm really enjoying that but this Bane program is something I definately would like to try. Do you recommand I finish phase 3 or just jump into this program? Does it really matter?

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Brad
Posted Thu, 09/27/2012 - 10:42

Hi David. You can just jump in, but I would recommend starting from the beginning at some point so you can give the program your honest evaluation.
Best,
Brad
www.WorkoutLab.net

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Jayzle
Posted Mon, 09/24/2012 - 12:28

I am thoroughly enjoying this workout. As a female I am seeing results fairly quickly, I am getting stronger with good muscle definition. It is one hell of a workout, and as with any workout, consistency is key. Thank you for this workout.

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Brad
Posted Mon, 09/24/2012 - 14:29

Hi Jayzle. Wow! Thanks! I am so happy you are enjoying your results.
Best!
Brad
www.WorkoutLab.net

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Jayzle
Posted Mon, 09/24/2012 - 19:26

Thank you Brad!

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Jeremy
Posted Thu, 09/27/2012 - 00:05

Bcaa's they are the 3 main amino acids to build muscle

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john
Posted Sun, 10/07/2012 - 16:26

hey brad, i was just wondering if i would still gain strength and mass if i do 4 sets for each exercise but keeping it in between 4 to 6 reps?

thanks,
john

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Brad
Posted Mon, 10/08/2012 - 21:48

Hi John. I think it would work for a while, but would most likely cause a bit of burnout after a time. Your best bet is to eliminate a few moves if you were to up the sets and go for strength.

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Joel
Posted Sun, 10/07/2012 - 23:16

Hi,
This program looks great! I am thinking of starting this, but i'm wondering if I include a few separate cardio sessions a week, will it detract too much from muscle gains? I would like to build some muscle, but maintain a reasonable level of cardiovascular fitness at the same time. Any tips would be greatly appreciated from anyone.
Thanks,
Joel.

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