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
6 weeks
60-75 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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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.

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
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
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
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!

205 Comments+ Post Comment

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Posted Mon, 12/14/2020 - 19:23

I am 17 years old and 235 pounds. I want to lose weight, a lot, but still be very sculpted. I don't have access a bar or any bar bells. I do have access to dumbbells, cable rows, leg press, and Standing lateral pulley. Can you provide me a workout similar to the one above but with alternatives to the bar bell or deadlifts.

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Posted Tue, 12/15/2020 - 09:41
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Posted Fri, 07/05/2019 - 18:33
Nichols V

How much experience should you have before starting this workout?

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Posted Wed, 07/31/2019 - 18:22

I’d say if you have a good grasp (intermediate level) of the main lifts, (bench press, squat, deadlift, overhead press, row or pull-up) then you can go on to this workout.

I’d also recommend starting with a light weight that you can handle relatively easily for the first week or two so you get a good feel for the form of some of the more “complex” moves.
Example: floor clean to push press

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Posted Thu, 06/13/2019 - 02:23
john constantine

i have a work from monday to friday. Can i shift two workouts on sunday and saturday?

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Posted Mon, 02/25/2019 - 03:29

Hi there, I was wondering, is there a diet to this?
Does the Venom diet work for this or do I have to have a different diet?

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Posted Mon, 02/25/2019 - 09:15
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Posted Fri, 05/11/2018 - 23:42

I'm a big guy. Started at 340. Down to 245. The entire reason I lost was... okay. Well it was to feel better about myself, but Bane has always been my body goal. I'm 6'3" and am definitely overweight and want to lose more. Could I lose while doing this or should I start elsewhere and come back here?

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Posted Mon, 05/14/2018 - 09:15

Hi Ken,

Yes, you can use this program as a weight loss program so long as you're eating in a calorie deficit.

Hope this helps!

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Posted Sat, 01/20/2018 - 22:01

Are these moves supposed to comprise the entire workout for the day? It seems that it would be done quicker than 60-75 minutes?

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Posted Mon, 01/22/2018 - 09:16

Hi Ivor,

Time duration is simply a guestimate. Some may finish faster or slower depending on their rest period monitoring and rep tempo.

Hope this helps!

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Posted Tue, 01/23/2018 - 08:41

You're welcome! :)

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Posted Mon, 01/22/2018 - 23:06
Ivor Giraldo

Thank you!

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Posted Mon, 03/05/2018 - 09:13

Hi Kris,

I'd suggest still sticking to a beginner workout only being 2 months into weight training.

Start here:

As far as calories go, start here:

Hope this helps!

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Posted Sat, 03/03/2018 - 07:18
Kris Kirov

Hello Josh,
Is this workout appropriate for a 17-years-old with 2 months of experience? And how much calories I should take?

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Posted Sat, 08/27/2016 - 17:33

For the exercises requiring weights, should we be going for max weight? Or what is a good goal to shoot for?

Thanks! this program looks awesome

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Posted Mon, 02/13/2017 - 17:49
Don imp

Max to Reach Lower rep range, when top rep range is reached increase the weights.

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Posted Sat, 06/11/2016 - 16:16

Interesting workout. Can I substitute clean & press for something else? I cannot do cleans at the moment. Push press or jerk press, maybe?

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Posted Fri, 05/13/2016 - 04:02

This routine is great. High frequency, lots of compound excercises, single leg press, floor clean etc. Every muscle in the body heta worked. It might be a bit intense for some. This is My third go at the bane routine, i definitly feel that in other workout programs i miss training several muscles. I have tried once, twice, three Times a week. Fullbody workouts and different splits. This is the best routine to build a muscular and strong body. But Im not sure im going to do 5x10 in the squat, that is a bit to much.

So My question to Brad: maybe i can use different reps/sets each month? If My goal was to increase the squat with 60 kilos in one year and maybe increase deadlift with 40-70 kilos, should i continue with this routine? Change 5x10 squats to 3x3, 2x2 and a 1x8-12 every fourth week? Then rest 1 week (cardio) and maybe continue once again with this program?

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Posted Thu, 03/03/2016 - 21:33

HI Brad,

I was wondering about what kind of diet I should be following and what kind of supplements you would recommend to compliment this program. I will be starting this program this coming up Monday and really looking forward to you thank you in advance for your information and time.

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Posted Thu, 12/10/2015 - 15:01
Orlando landeros

Quick stupid question. Can we add more sets? I feel like I can handle more pain.

BradBorland's picture
Posted Fri, 12/11/2015 - 10:07

Hi, of course. But just add a few at a time as burnout could creep in.

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Posted Wed, 11/25/2015 - 15:18
David Sanchez

At the peak of these workout moves, should i be holding it for a second or two to get a good squeeze, as i have been told to do so when wanting muscle growth, or are they more of a power move, get to the peak quick and come back down? Just started this week and OMG these moves are kicking my butt, great job at putting it together, i just want to make sure i am doing the moves right for optimal results.

BradBorland's picture
Posted Mon, 11/30/2015 - 11:49

Hi David. Just a second or two of a contraction would do just fine.

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Posted Tue, 11/03/2015 - 11:59

How far is a "Length" on walking lunges?

BradBorland's picture
Posted Tue, 11/03/2015 - 13:48

Hi Ryan. At least 10 steps per leg...

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Posted Thu, 09/10/2015 - 18:47
Tevita Finau

What's the Diet plan? And could you break down the meals?

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

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.

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

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

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

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

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


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!


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

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

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

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

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

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 Mon, 05/09/2016 - 18:05

If you don't see any progress eating six Times' a week. Try eating 4-6 Times' per day.

Eat LOTs of kcal from carbs, meat and veggies and eat and add some good fats. To gain muscles you should eat more carbs. Btw skip whey protein! Eat more rice/pasta/sweetpotato, fish, chicken, fruits and fats from good nuts and olivoils. Don't forgett your brocoli!

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

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

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

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 Mon, 05/09/2016 - 18:06

Eat like a beast to become bane!

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

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 Mon, 05/09/2016 - 18:18

Learn the basics, eat less calories (eat more veggies and drink more water). Your diet should consist of a little ball of brown rice the rest should be veggies, chicken/fish. Drink water, LOTs of it.

Start with fullbody routine, learn basic moves do intensive cardio after each workout (6-12 minutes). After 6-12 weeks and if you have made solid gains in strength you can try out this routine. Don't forget to add weight on the bar!

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

is this the official?

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

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

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

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 Mon, 05/09/2016 - 18:29

Continue with this routine. Change reps for some workouts and try it out for a couple of weeks. Maybe add a or subtract set to "bench, squats, deadlift" to continue progress in strength. Maybe do regular deadlifts before doing chins if you feel your grip is getting to hammerd for serious weights on the dead. Eat less kcal or do some hit-cardio after workout (or during the day you could go for a run). Take it slow and progress! Maybe a fullbody routine with 3x5 and focus on heavier weights could do it for you. Try avoiding sugar and processed foods for a week.

The insane Bane routine is great! Love it!