Bane Workout: The Insane Bane Training Program

Insane Bane Workout
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

Build Muscle
Split
Intermediate
4
Barbell, Bodyweight, Dumbbells, Machines
Male & Female

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!

Bane Workout: 14 Superhero-Crushing Moves

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 x 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.

Editor's note: have any questions about the Insane Bane Workout Program? Leave them in the comments below for workout creator Brad Borland. Good luck getting big and powerful like Bane!

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About The Author
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, cancer survivor and Associate Editor at Muscle & Strength.

165 Comments+ Post Comment

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Posted Mon, 05/25/2015 - 18:57
Mick

Brad - it doesn't say on this page how long I should stay on the Bane Workout for? Can you please tell me how long I should run this program.

Also, thanks for creating this! I have been following various programs you've created on Muscle & Strength for years and got some really amazing results. I don't use anything unnatural etc and have put on about 40lbs since I started lifting 4 years ago. Thanks again.

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Posted Mon, 05/25/2015 - 22:49
BradBorland

Hi Mick. Go for it for around 6 weeks. After that, take a short break or throttle-down your intensity for a week. Thanks!

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Posted Fri, 01/30/2015 - 15:33
IsaAc

Full range squats just says 5-10 so sets? Reps?

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Posted Wed, 05/13/2015 - 08:36
JJ

It looks like it should be 5 x 10 (5 rets of 10 reps)

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Posted Mon, 06/30/2014 - 15:56
Ricardo Medeiros

Hey, wanted to know the recommended period for this plan to do? Thank you

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Posted Fri, 05/30/2014 - 11:18
Warren

Brad,

I was one of those guys that could never put on weight- after staying consistent on this I am 10 pounds heavier. It's added power to my stride (I play ice hockey) and I'm no longer easy to knock off the puck.

Thank you very much!

Warren

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Posted Mon, 05/12/2014 - 18:52
Chris

Cant wait to smash this out,i look forward to the result

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Posted Fri, 04/25/2014 - 00:58
Dara

Hi brad.
I've been doing this program now for about 5 weeks and was wondering how many weeks you would suggest doing? I'm making some good strength and muscle gains and Im really enjoying it.

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Posted Wed, 04/16/2014 - 09:52
Jon

When I get tired or when ever feel like a change I turn to the "insane like bane training program". I belive its great.

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Posted Fri, 04/11/2014 - 04:08
Chris

Could some one pls give me the diet plan to this! I know you eat 6 times a week pls someone help with this

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Posted Fri, 04/11/2014 - 04:05
Chris

If anyone know pls, I'd really like to know the diet plan for this, pls help

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Posted Thu, 11/27/2014 - 19:06
Jon

Eat alot! Dubbel your intake, eat healty, train hard. Push your weights through the Roof and you Will see good gains in size with this workout. I used this workout last year and gained 6-8 kilos in two months and did good improvments in upper body strength. Put on some fat, but hey! WHO cares about fat around your belly in december... Great workout, lots of fun.

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Posted Wed, 04/09/2014 - 19:41
Jay

would a low cal diet work with this routine or would i have to eat like a beast on it

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Posted Wed, 04/09/2014 - 19:37
Jay

Would a low cal diet work with this routine or would i have to eat like a beast

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Posted Sun, 04/06/2014 - 19:42
Tom Owen

Hi Brad,
I am currently 17 years old and quite weak and have alot of fat, do you recommend i start off with this workout or should i lose weight first? If so what routine and what should i be eating?

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Posted Sat, 03/01/2014 - 07:38
viktor

is this the official?

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Posted Sun, 12/08/2013 - 15:40
matt

Just do body beast, no bs worked insanely well for me, results within 2 weeks

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Posted Mon, 11/25/2013 - 14:42
ALex

hi i have started working out for about 5 month now is this good for me? would the body look like bane's?

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Posted Thu, 11/07/2013 - 14:24
Andy

Doesn't look like many new comments but for anyone curious, I just wanted to say that this workout will definitely yield good results with consistency. I started it back in July, upped my protein and lowered my calories/carbs - even with lower calories, I started putting on some bulk. I've been continuing it, taking a week off every 6 weeks or so and adding some more variations - i.e. bi/tri exercises, shrugs, etc at the end of some days. I started at 6'2" and about 190 and am now around 210 and look so much better. Great workout. Doesn't look THAT bad at first, but its pretty brutal in the beginning. If you want to give it a shot, just stick with it and you'll see results!

I'm now debating the Thor or Avengers workout... and probably will be adding in some cardio to get rid of the love handles... any recommendation between the two?

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Posted Sat, 10/19/2013 - 22:19
Barry Burt

Brad- I'm interested in your workouts. You obviously know what you're talking about since you've been hired by Hollywood on multiple occasions. Thanks for sharing the workouts with the public....free of cost!

To all the people writing in with questions- read the other comments! Most of your questions have been answered in other people's questions/comments (and very often they are answered by Brad himself!)

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Posted Fri, 09/27/2013 - 06:48
Browner

Good looking program, been looking for something like this as a change to standard split training! Will let you know how I get on!

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Posted Thu, 09/05/2013 - 03:13
James

By far the best programme I have tried in a long time!! Felt a massive boost in strength and power with 2 weeks! The AMP exercises are particularly effective of you aim high!! Also the type of programme you can stay on for a while as small tweaks will keep it challenging.

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Posted Wed, 09/04/2013 - 12:20
Can

Verry good and different.I fell like a STRONG

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Posted Mon, 08/12/2013 - 21:51
Ashley

What about the traps?

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Posted Sat, 08/10/2013 - 00:55
albert21

Im working on a similar program for strength but im currently deployed and as a infantryman the kind of shit we do and the shitty foodwe get its kinda hard build muscle or strength. I try to eat everything but im still losing weight n to get supps by mail it take waaaaayyyy too long. Any tips for the program? Any changes for it?

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Posted Tue, 07/02/2013 - 10:09
Dale

What diet do you recommend whilst doing this program?

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Posted Tue, 07/30/2013 - 13:05
Andy

Dale - What are you wanting to do with this workout? I've actually been doing fairly low calories (most days - 1500-2000), 150 grams - 170 grams of protein each day. I've seen gains and size each week doing this workout.

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Posted Tue, 06/18/2013 - 10:17
The Chainsaw Surgeon

brad you look fantastic bro and congradulations on winning your fight with cancer and building an awesome NATURAL body you give a very doubtfull guy like me some hope my question is you suggest very low sets and reps will this genuinly build big thick muscles and i notice although each body part is hit twice a week which is cool will my arms grow its virtually nothing in terms of an arm builder, there are a ton of exercises missing i.e hammer curls,concentration curl,skull crushers,pushdowns etc. it worries me coz id love huge arms and just overall size but even with the volume in this program it just seems to strongmanish and not alot of bodybuilding even the pros say its a 10-15 rep range for muscle mass any lower and its a waste of time you will only gain power please help bro

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Posted Fri, 06/14/2013 - 05:50
Mitchell

Hi Brad,
I haven't done weight training in 4-5 months and lost a lot of muscle and I want to try this workout I haven't got a lot of fat on me but I want to grow muscle, would you recommend this training programme?

Mitchell

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Posted Sat, 06/08/2013 - 13:29
Joshua

Can Wednesday be tossed in as a cardio day or is cardio avoidable with this routine?

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Posted Tue, 06/04/2013 - 12:57
Blake

I have a lot of time to kill in Afghanistan on my base. This workout looks to be a killer one, which is good.

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Posted Mon, 05/27/2013 - 04:44
jordan matthews

Seems like a good workout, but for specific body types only. I've been doing isolation workouts and thought I should give it a go, cause I feel I've got the same body shape as tom hardy initially did, any comments?

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Posted Fri, 05/17/2013 - 14:09
Alex D

Bit off the topic, hey Paul, is Dino your boet?

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Posted Thu, 05/16/2013 - 09:12
Jarrett

I can't do the 3 point elevated push ups. It's there anything I can sub in for that? I would like to have something that gives me the same results as they do.

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Posted Thu, 04/25/2013 - 17:23
David

Hey Brad

I am really into this program but I feel I am not getting a 100% out of it because I have no idea what kind of diet I should be on to get the most out of this. What would you try and recommend?

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Posted Wed, 04/17/2013 - 18:18
Jeremy Pettit

Is this Really what Tom Hardy did? Or what you guys would do in order to get that type of body?

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Posted Mon, 04/15/2013 - 11:35
Connor

Hi, im 16 and was planning on starting this workout, ive been training for a good year now but was doing bodyweight exercises long before that, do you think this workout would be okay for me to do??

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Posted Mon, 04/15/2013 - 00:03
Nick Whitlam

Hi Brad,
I cant decide which program I should start? i've looked at the Baine and 300 programs and some of the shred fat programs on this site. I'm 32, 6'6 and weigh approx 97Kg (214Ib). In the past having used gyms for years now I've had well built defined arms, shoulders and a flatish stomach but no six pack. But recently this has all gone. I'm wanting to build alot of mass and definination on my arms, chest and shoulders (Baine program) but strip the fat away and get rid of the 'love handles' and belly but do this without loosing muscle (300 program). Can I do both at the same time or should I build Muscle with one program then strip fat with another or vis versa? Due to my work I travel a lot so the times I can get to the gym vary week to week. Some times its Monday, Tuesday and saturday but the next it might be everyday of the week. Also a lot of the time I can only get a session in during my lunch hour at work so this limits the amout of stuff I can do. Any advise or guidence? Cheers Nick

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Posted Mon, 04/15/2013 - 00:03
Nick Whitlam

Hi Brad,
I cant decide which program I should start? i've looked at the Baine and 300 programs and some of the shred fat programs on this site. I'm 32, 6'6 and weigh approx 97Kg (214Ib). In the past having used gyms for years now I've had well built defined arms, shoulders and a flatish stomach but no six pack. But recently this has all gone. I'm wanting to build alot of mass and definination on my arms, chest and shoulders (Baine program) but strip the fat away and get rid of the 'love handles' and belly but do this without loosing muscle (300 program). Can I do both at the same time or should I build Muscle with one program then strip fat with another or vis versa? Due to my work I travel a lot so the times I can get to the gym vary week to week. Some times its Monday, Tuesday and saturday but the next it might be everyday of the week. Also a lot of the time I can only get a session in during my lunch hour at work so this limits the amout of stuff I can do. Any advise or guidence? Cheers Nick

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Posted Fri, 04/05/2013 - 20:09
Nathan

Hey Brad,
Just wanted to say thanks for the program. I began your program 3 weeks back, as I was sick of what I had been doing. I like the split workouts and the fact I don't do any repeat lifts every week. 3 weeks in and the gains are still coming. Thanks again.

Nathan

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Posted Tue, 04/02/2013 - 20:48
doug

How many hours do u do this

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Posted Thu, 03/28/2013 - 19:22
Jeremy

Hi brad.
Been doing this workout for about three weeks now. I feel myself getting back up to my old strength, but I have some concerns. I'm worried the workout focuses too much on legs, and doesn't concentrate on other areas as much as it should (specifically biceps). I think I pulled my left hamstring due to over working it this week, and my arms really have yet to be sore. I'm now on the Friday portion, and I'm not going to do it for fear of really hurting my leg. Any response would be much appreciated!

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Posted Wed, 03/27/2013 - 19:28
Taha

How far is a length for the lunges

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Posted Tue, 03/05/2013 - 19:51
devan

Hi brad,
I was wondering,since I am 15 will the workout still work properly for me I also have 20% body fat and I read on another site that for the bane workout you need to be 10%-12% body fat...is this true

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Posted Sat, 02/16/2013 - 11:52
Jay

Hi,

I am fairly new to this workout routine. Im wondering how much/often I should be eating to see results. My work schedule sees me changing between mornings and nights alot so I find it hard to have an appetite. Any help would be appreciated

Thanks Jay

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Posted Wed, 02/06/2013 - 16:55
Tyler

So this is the exact workout Tom Hardy did to become Bane?

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Posted Mon, 02/04/2013 - 12:14
Joe

I'm in my 3rd week of this workout, loving it so far! I've noticed my strength increase nicely already. I'm curious though, 1) Can i do some sort of light workout (maybe cardio or calisthenics) on the rest days, or would that be a bad idea? and 2) With adequate protein intake, how long would it typically take to see noticeable results from this workout?

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Posted Fri, 02/01/2013 - 03:52
jeremy

Brad, I will be working overseas in Afganistan for the next year and the gym will be accessible and well equipped, but lets just say my nutrition options will be, limited. lets jusy say. 90% of the time i will be working 12 hour days as a mechanic and with the heat coming in 4 months, keeping my calories up will be difficult. i can have stuff sent to me/order online. It takes about 1 week for packages to get there. Can you PLEASE provide some tips for eating to fuel this routine in my situation? THANKS! -Jeremy

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Posted Tue, 06/04/2013 - 13:04
Blake

Jeremy,

I know how it feels. I am over in Afghanistan right now. I try to eat as healthy as I can at the chow halls. Mainly get the food with the green tags as those are based for performance. Good luck and keep your head down. - Blake

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Posted Mon, 01/28/2013 - 12:00
Troy

On the walking lunges, what do you mean by 2 lengths?