Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
Workout Summary

Workout Description

One of Marvel’s all-time greatest villains is getting his own stand-alone film.

The bad news? There probably won’t be any Spidey or Carnage combat.

The good news? It appears he’ll be portrayed as an anti-hero in Sony’s adaptation of Spider-Man’s arch-nemesis.

Meaning, with twisted motives, he’ll be fighting for something he believes is right.

And after seeing the trailer, we can only hope that “something” is assisting reporter Eddie Brock with taking down Carlton Drake.

The reporter, Eddie Brock, knows Carlton is up to no good – and the human part of him would certainly take him down in a non-violent way.

However, he’s hosting a sentient alien Symbiote – which is very aggressive and hostile.

Together they make Venom. And there’s no telling what Venom will do.

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Introduction to the Tom Hardy Inspired Workout

This isn’t the first time Hardy has portrayed a bad ass evil villain. Most notably, his role as Bane in The Dark Knight Rises inspired many dudes to put on size with the incredible transformation he underwent that had him looking unrecognizably buff.

Prior to that, he took on his first athletic based role in Warrior as an ex-Marine, Tommy Conlon, who returns home after serving his country to train for the biggest event in mixed martial arts history.

Of course, Tom Hardy has been in several films both since and prior to these two movies. However, if you were to ask him which two roles laid the ground work for the way in which he trains in the gym, undoubtedly the answer would be Bane and Tommy Conlon.

From his role in Warrior, he was introduced to mixed martial arts. A mentally challenging and physically demanding form of training that Hardy still partakes in (and used heavily in his preparations for his upcoming role in Venom).

While he was introduced to weight training while portraying a fighter, he really took on the weight room while bulking up for his role in The Dark Knight Rises.

So, knowing these two things about Tom Hardy, we’ve designed a workout program for you to try if your goal is to look like the superstar lead in his upcoming role as Venom.

The bulk of the rest of this page will discuss how to train in the weight room and how you should set up your diet while performing the program.

If you truly want to embody Tom Hardy’s training style, it’s recommend to incorporate mixed martial arts training into your weekly routine. However, it’s beyond our expertise to provide exact MMA training recommendations, so we’d suggest looking into trainers and facilities in your area if you’d like to incorporate it.

Tom Hardy Venom Inspired Workout Program

Below is a 12 week workout program inspired by Tom Hardy’s physique to help you build a similar body as his portrayal of Venom.

It is important to note that this isn’t Tom Hardy’s actual workout program.

However, it was designed with careful attention to detail based on information we have on how Tom trains and has trained in the past.

The program alternates 3 upper focused workouts with 2 lower focused workouts. Most exercises will incorporate 1-2 warm up sets and 2-3 working sets. The warm up sets will be a little higher in rep range, while the working sets will be lower in rep range.

The exercise selection will vary based on the specific focus of that day, but will include both compound and isolation lifts.

Rest periods should be about 60 seconds for your warm up sets and 2-3 minutes for your working sets.

Lastly, to get the full Tom Hardy effect, it’d be worthwhile looking into mixed martial arts training facilities in your area. Hardy is known to train in MMA for 1-2 hours a day. While you can still make great progress without the addition, it is something he incorporates into his weekly routine.

Tom Hardy Workout Day 1: Upper Focused

Exercise Warm Up Sets Working Sets
1. Dumbbell Incline Bench Press 2 x 10-15 2 x 6-8
2. Push Ups 1 x 10 2 x Failure
3. Pull Ups 1 x 10 2 x Failure
4. High Pull 1 x 10-15 2 x 5-8
5. Cable Face Pulls - 3 x 10
6. Sit Ups - 4 x 20

Tom Hardy Workout Day 2: Lower Focused

Exercise Warm Up Sets Working Sets
1. Squat 2 x 10-15 2 x 5-8
2. Leg Press 2 x 10-15 2 x 6-8
3. Leg Extension 1 x 10 2 x Failure
4. Leg Curl 1 x 10 2 x Failure
5. Calf Raise - 4 x 20

Tom Hardy Workout Day 3: Upper Focused

Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 10-15 2 x 5-8
2. Z Press 2 x 10-15 2 x 5-8
3. Chin Ups 1 x 10 2 x Failure
4. Hang Clean 1 x 10-15 2 x 5-8
5. Seated Cable Row - 3 x 10
6. Hanging Leg Raise - 4 x 15-20

Tom Hardy Workout Day 4: Lower Focused

Exercise Warm Up Sets Working Sets
1. Trap Bar Deadlift 2 x 10-15 2 x 5-8
2. Hack Squat 2 x 10-15 2 x 6-8
3. Glute Ham Raise 1 x 10 2 x Failure
4. Bodyweight Lunge 1 x 10 2 x 15-20
5. Calf Raise - 4 x 20

Tom Hardy Workout Day 5: Upper Focused

Exercise Warm Up Sets Working Sets
1. Bent Over Barbell Row 2 x 10-15 2 x 5-8
2. Floor Press 2 x 10-15 2 x 5-8
3. Neutral Grip Pull Up 1 x 10 2 x Failure
4. Push Press 1 x 10 2 x 5-8
5. Inverted Row - 3 x 10
6. Plank - 3 x 60 Secs

Tom Hardy Inspired Venom Diet Plan

The Tom Hardy Venom inspired diet plan is pretty basic.

For starters you’ll want to snag your calorie needs by using our bmr calculator. Once you have your bmr, you need to decide whether you want to gain weight or lose fat.

To gain weight, add 250-500 calories to your bmr. To lose fat, simply subtract 250-500 calories from your bmr.

The diet itself should be centered around lean protein, whole grains, fruits and vegetables, healthy fats, and low fat dairy products. Break down your meals into 4-6 different feeding times, all including a substantial amount of protein (~25-30g of protein per meal).

For someone of Tom’s size, activity level, and goal to shred, it’d look something like this:

Example Breakdown of a Day of Eating

  • Meal 1: Veggie Omelet with 4 egg whites and 2 full eggs, 4 slices of Ezekiel toast and 2 tbsp. of honey, 1 cup of mixed fruit
  • Meal 2: 4oz of grass fed beef, 1 cup of white rice, and green leafy vegetables
  • Meal 3: Protein shake with 2 scoops of protein, 2 tbsp of peanut butter, and 1 banana
  • Meal 4: 6oz of chicken breast, 1 cup of brown rice, and green leafy vegetables
  • Meal 5: 1 pouch of tuna, 1 tbsp of preferred dressing or mayo, 2 slices of whole grain bread, lettuce and tomato, and green vegetables.
  • Meal 6: 1 cup of (dried) oats cooked and mixed with ½ cup of blueberries, 1 tbsp of chia seeds, and 1 scoop of casein protein.

Final Notes on the Tom Hardy Venom Inspired Workout

Tom Hardy puts in work inside the weight room and kitchen, amongst other things when preparing for his movie roles.

With the 12 week workout listed above, you can train similarly to him inside of the weight room. Of course, for the full Tom Hardy training experience, you may need to research and reach out to a martial arts training facility in your area.

If you’re trying to put on lean muscle mass to look like Tom Hardy in any of his movies, it’s important to make sure you are getting 7-9 hours of quality sleep each night, as well as taking rest days away from the weight room to fully recover from your workouts.

Be sure to check out Tom Hardy in Venom on October 5th and if you have any questions regarding the workout routine, please leave them in the comments section below.

Posted on: Fri, 08/11/2023 - 09:01

Could the hang cleans and high pulls be replaced with shrugs? Or should they be left as is?

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Posted on: Thu, 08/24/2023 - 21:21

I would keep the hang cleans in, but if you feel strongly about the shrugs, swap the high pulls.

Posted on: Wed, 04/26/2023 - 07:59

For the leg curls and leg extensions to failure what sort of weight should be used for this?

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Posted on: Tue, 05/02/2023 - 13:11

Shoot for the 12-15 rep range. Good question, Andy, and I hope this helps. Thanks for reading M&S!

Arpit Tiwari
Posted on: Mon, 12/20/2021 - 23:50

I am endomorph. There's no arm day in this ..i just wana to loss some fat and weight also. So can you suggest me any 5 day workout routine. I m 80kg right now with approx 18% body fat

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Posted on: Tue, 12/21/2021 - 17:32
Hüseyin IŞIK
Posted on: Fri, 12/13/2019 - 09:19

Hi, nice article and thanks for this. How can ı do the leg ext and leg curl failure, i don't have an idea about this. How weight putt on that excercise? Should i use the plate on push up? While Warm up bodyweight and working sets bodyweight too? Sorry my eng.

Posted on: Fri, 05/31/2019 - 17:37

Would love to see a Kurt Russell as Jack Burton from big trouble little china town.

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Posted on: Mon, 06/03/2019 - 09:25

Hi Taco,

Lol- thank you for the suggestion!

Marcus Pugdal
Posted on: Sun, 01/06/2019 - 10:36

Do you have to eat that much? I mean, I'm not that buff myself, so I was wondering if I should follow the list of the daily meals, even though the meals is for someone like Tom Hardy?

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Posted on: Mon, 01/07/2019 - 12:53
Posted on: Sun, 09/30/2018 - 04:00

Is this workout good to build strenght and put on muscle i train muay thai and looking for something to do for the mornings that will help put on some size and strenght

M&S Team Badge
Posted on: Mon, 10/01/2018 - 10:12

Hi Raymond,

This would be a good weight training program to build strength and build muscle.

Hope this helps!

Posted on: Fri, 10/26/2018 - 09:53

I teach muay thai and have had 10 fights so far. This is not a good program to go along with muay thai. If you are taking a break from training then yes go for it. This program will hinder your muay thai progress if trained at the same time.

Posted on: Tue, 09/18/2018 - 09:13

I was wondering why did you add "Hang clean" (which seems to be a lower focused exercise) on an upper focused day (day 3)?

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Posted on: Tue, 09/18/2018 - 10:10

Hi Roi,

You're not wrong, but it is more of a total body exercise. It was included as an explosive movement to help target the traps. You can substitute it out if you feel it hinders your ability to perform the following leg day.

Hope this helps!

Posted on: Sun, 08/26/2018 - 15:13

I Was gonna start the Michael B Jordan Workout in 1 week but then i ran into this, i weigh 68 and im lean , and i have a bit of Belly fat. can i do this workout for 12 weeks and expect Good results? will i get a better good looking torso and six pack or should i do something else?

M&S Team Badge
Posted on: Mon, 08/27/2018 - 08:50

Hi Adam,

Yes, this is a good workout for someone with those goals.

Hope this helps!